Betera Coaching Winter Training Plan (Advanced)

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week

This plan is designed to gradually increase volume from 8 - 12 hours/week and Raise weekly TSS from 400 - 600. The goal is to accomplish this with consistent "work" into the hours that you ride. You won't see much zone 4 or Zone 5 in this plan, but you will be avoiding Zone 1 AND getting in a lot of Muscular Endurance climbing work.

This plan begins with a bonus testing week to establish your training zones. If you are confident in your zones you can skip this week and start on week 2. If you have NOT tested recently we recommend taking and easy rest week before starting the testing.

The goal of this training block is designed to set you up for your next 8 weeks block where you really focus on boosting your FTP power.

Key Workouts are on T/W/Th during the week and you can expect 2.5 - 3.5 hour rides on the weekends. Workouts can be completed on a trainer or outdoors and are designed specifically to be easily adjusted due to poor weather. All workouts can be exported into your choice of smart trainer software.

Find out more about exporting workouts here:

https://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Sample Day 2
0:47:30
45.4TSS
DAY 1: 5 min Testing

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: light endurance
CADENCE: Self Selected add 2 x 1 minute Fast Pedals to wake up legs
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MS1:
3 x 90 Sec Opener Intervals
TARGET: 80-90% sprint effort (so not all out!)

REST: 3 Minutes between of easy riding after first two then 3 - 5 minutes after last interval to recover before MS2:
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MS1: 5-Minute Hard Effort.

This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max test
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CD:
Cool Down 5-15 minutes
TARGET: easy peasy!
CADENCE: small chain ring

Sample Day 3
0:56:00
69TSS
DAY 2: Threshold Testing

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: Light Endurance Riding
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
2 x 90 Sec Opener Intervals
TARGET: 80-90% sprint effort (so not all out!)

REST: 3 Minutes between of easy riding after first two then 3 - 5 minutes after last interval to recover before MS2:

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MS2: 20-Minute Time Trial.

Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort.

Once complete, spin easy for 10 minutes in Z2 Endurance Zone .
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CD:
Cool Down 5-15 minutes
TARGET: easy like grandma
CADENCE: small chain ring

Sample Day 5
0:52:00
30.3TSS
DAY 3 – 1 Min Test

WU:
10-15 Min Warm Up, progressing to Zone 2
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
1 x 5 Min Opener Interval
This effort is to open up your legs for the 20 minute test. THIS IS NOT AN ALL OUT EFFORT. Just enough to get you ready for the 1 minute test. It should be at least 10 - 20% lower than your peak 5 min test number.


REST: 5 minutes of easy riding then complete

CADENCE: Self selected
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MS2: 1-Minute Test. Find a quiet road, flat or with a slight uphill grade. Start from about 20 mph out of the saddle HAMMERING (self-selected cadence); go as hard as you can go in the beginning! Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 5 minutes and then repeat the test.
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CD:
Cool Down 5-15 minutes
TARGET: Easy Zone 1 Spinning
CADENCE: small chain ring

Sample Day 6
1:49:30
85.8TSS
DAY 4: Sprint Test

WU:
10-15 Min Warm Up, progressing to Zone 2

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NP Sprint Intervals. Find a quiet road that allows for sprints of about 250 yards, then do the following NP Sprint Sets.
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MS1: 6x Small Ring Sprints (39:16). Start each sprint rolling at about 12 mph in little ring and then spin up to your fastest pedal power (target cadence 120 and above).

Rest 2-3 minutes between sprint efforts.

Recover with 5-10 minutes of easy spinning and then you can call it a day or go ahead and ride another 60 - 90 mins of endurance.

Sample Day 7
3:00:00
147TSS
End of Season Joy Ride

Your choice today - a coffee cruise, a crazy hammer fest with your buddies, or no ride at all. Do whatever makes you happy and just ride how you feel, not micromanaging yourself today.

Sample Day 9
1:10:00
67.8TSS
1 min Heavy "climbs" and Force Reps

WU: 10 mins. Once you hit zone 2 - your goal is to never drop below 60% of FTP until your cool down while hitting the cadence goals below:
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MS1: Complete the following 1 min climbs all at 90-100 % of FTP while hitting the cadence Goals.

The goal is to "climb" seated in tempo zone 3 and then ride a bit easier AND raise cadence of the recoveries.

So 1 min 50 - 60 rpms - heavy seated climbing
1 min lighter spinning recoveries but! Don't let power drop below 70% of FTP even on recoveries.

MS2 - after your final 1 min recovery complete a steady, seated Sweet Spot effort
Goal 90% of FTP

Rest 2 mins in Endurance (NO ZONE 1) then repeat MS1

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MS3: Complete 8 x 30 second Force Reps. Shift to a HEAVY gear and slow down to almost a complete stop. then acellerate to 50-60 rpm and hold for 30 sec. make these HARD, strong, seated efforts. Recovery 1 min in Endurance Zone 2 in between.
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CD: 10-15 minutes of easy pedaling in Active Recovery

Sample Day 10
1:58:00
87.7TSS
Outside - 2 hours with Tempo and Cadence Work or/ 75 min Trainer

If Outside - skip the 1 legged work.
If Inside;
Shorten Warm up to 10 mins and shorten the Steady work (MS2 and MS4) but ride solid Tempo (85 - 90% of FTP)

WU: 10-20 minutes

MS1:
MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 115+ RPM, with 2-minute rests between intervals.

MS2: 20 mins steady High Zone 2 Power
Target : 70% of FTP, 90 - 95 rpms
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 115+ RPM, with 2-minute rests between intervals.
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MS3: Finish witha another 20 minutes at hight Endurance Focus on keeping your cadence in the 85-95 range. Target 75% of FTP.
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CD: 15

Sarah Matchett
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Betera Coaching

USAC Expert Level 1 Coach

Online Coaching, Group CompuTrainer Classes