Betera Coaching 8 Week Winter Training Plan (Intermediate)

Author

Sarah Matchett

All plans by this Coach

Length

9 Weeks

Typical Week

2 Custom, 5 Bike, 1 Day Off

Longest Workout

2:06 hrs

Plan Specs

cycling road cycling intermediate masters power based hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is designed to gradually increase volume from 5 - 8 hours/week and Raise weekly TSS from 200 - 450 . The goal is to accomplish this by putting more consistent "work" into your training hours. You won't see much work in the upper training zones duirng this plan, but you will be avoiding Zone 1 AND getting in a lot of Muscular Endurance climbing work.

This foundation program is designed to set you up for your next 8 weeks block where you really focus on boosting your FTP power and riding more consistently at 8 hours each week.


Plan includes 60 min workouts on T/W/Th during the week, and you can expect 1.5 - 2 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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:59

Sarah Matchett

Betera Coaching

USAC Expert Level 1 Coach

Online Coaching, Group CompuTrainer Classes

Back to Plan Details

Sample Day 1

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
-----
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
-------
CD:
Cool Down 5-15 minutes
TARGET: easy peasy!
CADENCE: small chain ring

Sample Day 2

0:56:00
69TSS
DAY 2: Threshold Testing -KEY WKO _ use your HR and Power data from this to set zones!

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
-----
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 .
-------
CD:
Cool Down 5-15 minutes
TARGET: easy like grandma
CADENCE: small chain ring

Sample Day 4

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
-------
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
------
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.
-------
CD:
Cool Down 5-15 minutes
TARGET: Easy Zone 1 Spinning
CADENCE: small chain ring

Sample Day 5

1:49:30
85.8TSS
DAY 4: Sprint Test

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

-------
NP Sprint Intervals. Find a quiet road that allows for sprints of about 250 yards, then do the following NP Sprint Sets.
-------
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 8

0:59:00
54.3TSS
Trainer: 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.

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

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MS3: Complete 4 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.
----------

CD: 10-15 minutes of easy pedaling in Active Recovery

Sample Day 9

1:06:00
41.5TSS
Trainer Drills -

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

Sample Day 10

0:48:00
41.1TSS
Teampo: 3 x 6 min ME Intervals

Warm up 10 - mins building to zone 2

MS: 4x8 min steady climbs - if you don't have a steady climb - you can simulate it by choosing a heavy gear and keeping rpms under 75.

5 mins recovery in between.

Target: 80 - 90% of FTP on the climbs (these are NOT all out)

Recovery Target - nothing less than 60% of FTP AND keep rpms over 95 on the recoveries.

Betera Coaching 8 Week Winter Training Plan (Intermediate)

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