TP004 Base Part 2 - Strength | 4 weeks | 6 hours | S&C included

Author

James Walsgrove

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike, 2 Strength

Longest Workout

2:44 hrs

Plan Specs

cycling road cycling beginner intermediate power based strength base period

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Summary

Includes Structured Workouts

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This plan is designed to develop your basic cycling skills and base fitness in the early base phase. It is based on 4 sessions per week with a mixture of turbo trainer and road. Most of the sessions have been constructed using power although this can be done using HR zones also. There is also some strength & conditioning sessions to be completed off the bike which is also important to to develop you as a cyclist.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:41

James Walsgrove

Ride Harder

Here at Ride Harder we are dedicated to making you faster on the bike through bike fitting, testing, training plans and coaching. I believe that a coach benefits every athlete regardless of their ability. A cycling coach is not just for the Pro's!

Back to Plan Details

Sample Day 1

1:00:00
65.3TSS
First FTP Test

As this is your first test we are going to use RPE to pace the effort of the test, see link below for a simple guide for this.

https://www.britishcycling.org.uk/knowledge/training-plans/article/izn20151119-Training-Plans-Supporting-Documents-Related-Rate-of-Perceived-Exertion-Scale---RPE-0

This test will set your Functional Threshold Power along with an idea of what your v02 max power currently is. We are looking for both intervals to be controlled for the duration so you will need to gauge intensity for each. Be aware that the perceived effort will feel different at the start and the end of each interval even though effort may be the same. At the end of both the 5min & the 20min effort you should have nothing left in the tank.

Good luck!

Press lap button for the 2 efforts marked with a *
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5min WU
3x1min high cadence efforts 100rpm+, 1min RI
5min Easy
*5min - All out effort trying to have a controlled pace for the entire interval.
10min - Easy
*20min - Time Trial effort. Don't go out too hard and try to maintain power for entire interval, give it all in the last 5min
09min Cool Down

Sample Day 2

0:25:00
11.3TSS
Recovery - W1

This is an easy session just to loosen the legs and help recover from the previous days hard session.
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HR should be zone1 for most of the session and zone2 max. During the high cadence efforts lower the gear if need be to make sure there is not intensity there.

Sample Day 2

0:20:00
S&C - MT Phase Part 1 (stage 2)

During this phase we will be introducing some resistance to prepare the muscles for maximum strength phase coming next. The exercises will be specific to the ones needed during the pedal stroke. You will just need a resistance band to complete this session and as always focus on maintaining form/technique throughout.
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If any pain is felt at any time then stop the exercise.
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Single Leg Squat with band - 3 x 6 reps each leg
Press Up - 3 x 15reps
Glute bridge with band - 3 x 10 reps (hold for 5sec)
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Link to youtube demo below:
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https://www.youtube.com/watch?v=4tMuz9gw8ZI

Sample Day 3

0:55:00
59.3TSS
Sweet spot - W4 Force

Sweet spot is a term used to describe an intensity of between 88-93% of FTP. This is known as "sweet spot" due to the fact that it will greatly improve your threshold without having to train as hard at threshold enabling you to recover quicker with less fatigue.
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During this session we will be working a very low cadence meaning that you will be putting great force through the pedals. 
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Make sure your HR does not go over threshold or reduce the power according.
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Sample Day 4

0:20:00
Core workout - W3

The core plays a vital part while cycling so it is important to make sure it is strong. This will help take pressure/weight off your hands/arms while riding as your core will be holding you in position. It will also give you a good platform to cycle from by allowing your upper body to remain still while fatigue sets in.
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Plank with leg lift - 4x 6 each leg, hold for 5-10sec
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Windscreen - 3x12 reps (6 each side)
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Side Plank with leg lift - 4x 6 each leg, hold for 5-10sec
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Click on the link below for a demo
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https://www.youtube.com/watch?v=eTaVyHNa-p0

Sample Day 5

1:20:00
82.4TSS
Tempo - W1a Muscular Endurance

Tempo is the most common intensity to ride at for any cyclist and although you can spend too much time in this zone it is useful for time crunched athletes. 
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These blocks done at a lower cadence will also help build muscular endurance and the short recoveries will keep the intensity up without being un-manageable.

Sample Day 6

2:20:00
114.2TSS
Endurance Road - W6 Force Sprints & strength

This workout is split between endurance with high force sprints and strength endurance. This will improve your aerobic endurance and the short sharp efforts will begin to improve your neuromuscular capacity. The strength will build on already tired legs.
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The idea of the first part is to stay in HR Zone2 for the majority of this block, go as slow as needed on the hills to make sure HR does not exceed Z2. Complete 10 x 8sec out of the saddle bursts at while at the start of an incline. **This is important to build maximum force++
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Your heart rate will rise slightly on the intervals but don't worry about the figure quoted in the workout.
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The second block of the workout are intervals of Tempo effort at low cadence of around 75rpm.

TP004 Base Part 2 - Strength | 4 weeks | 6 hours | S&C included

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