4 Week Training Reset: without workout builder

Author

Owen MacPhillamy

All plans by this Coach

Length

5 Weeks

Typical Week

1 Other, 6 Bike, 1 Custom, 1 Walk, 1 Run, 2 Strength

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate masters weightloss power based hr based strength base period

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Summary

Back to Basics so you can nail your next event.

Unfortunately for me and great for you, I have had the opportunity to refine my process.
This four week training reset becomes your default plan whenever the rest of life gets in the way.

Why is this program not right for you. | You are already in the middle of a season and all is going well | You already have a plan for returning to training |

Why this program is right for you. | You understand the value of having someone else pre plan a small part of your day | You know that if it is in your calendar to will get done | You are looking for more than just a 4 week plan | You want a plan you can come back to time and again to bring you back to fitness.

Inside you will find 4 weeks laid out for you in an easy to understand process. This plan does not use workout builder, yet the workouts can be easily used on the road or trainer. The plan uses a mix of heart rate and power, focuses on revitalising the neural pathways (greasing the groove) building leg speed, stability and strength inside an aerobic engine.

I have personally been involved in the evolution of this plan (some of the history here https://slowendurance.wordpress.com/2017/10/17/4-week-training-reset/). I continued to revise and adapt this plan with my private one on one clients.

"After doing this plan I feel ready to race again" - Dan.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:07
Training Load By Week
Average Weekly Training Hours: 09:07
Average Weekly Breakdown

Owen MacPhillamy

Hi there,

Thinking of working with a coach?
Congratulations, this is the 1st step to returning to your former level or unlocking the last little bit.

Do you regularly need to take time off training due to work and family? Do you have limited time to train? Do you have an audacious goal you want to achieve?

My mission is to provide a system to you. That you can use time and again to quickly return to training. Be it through one off programs that you keep and return to or one on one.

Back to Plan Details

Sample Day 1

0:30:00
Mobility

Walk.
*J curl, standing drop your chin to your chest let your arms hang and curl your body forward. Imagine each vertebra being a pearl on a chain and rolling over the one before it,

*7 hips by the Savant of Speed Ryan J Flaherty https://www.youtube.com/watch?v=iLTBIaHU5iw
QL Walk,

Calf raises while brushing teeth and any time you have a few minutes.

Sample Day 2

1:00:00
Trainer

Ride up to 60min on bike. warm up 10min. 2sets of 5 1min leg spinner. 1min easy pedal between each. 10min between each set. HR at MAF rate. Rest of ride HR at MAF rate. Cool down 5min.

Leg spinner. RPM to be over 100. Don't worry to much about HR or power. Alternate hand positions each time. Grip the bars like a boss to engage shoulder, lat and abdominals.
If you are struggling to feel engagement, focus on drawing your belly button in towards your spin.

Sample Day 3

0:30:00
Mobility

Walk.
*J curl, standing drop your chin to your chest let your arms hang and curl your body forward. Imagine each vertebra being a pearl on a chain and rolling over the one before it,

*7 hips by the Savant of Speed Ryan J Flaherty https://www.youtube.com/watch?v=iLTBIaHU5iw
QL Walk,

Calf raises while brushing teeth and any time you have a few minutes.

Sample Day 4

1:00:00
Trainer workout, build leg speed

Ride up to 60min on bike. warm up 10min. 2sets of 5 1min leg spinner. 1min easy pedal between each. 10min between each set. HR at MAF rate. Rest of ride HR at MAF rate. Cool down 5min.

Leg spinner. RPM to be over 100. Don't worry to much about HR or power. Alternate hand positions each time. Grip the bars like a boss to engage shoulder, lat and abdominals.
If you are struggling to feel engagement, focus on drawing your belly button in towards your spin.

Sample Day 4

0:30:00
Walk

Walk as smoothly and as quietly as possible.
This will help re-engage abdominal and back muscles.

Sample Day 5

1:00:00
Trainer with single leg work

Ride up to 60min on bike. Warm up 10min. 1 set of 3 leg spinner, 2min at MAF, 1 set of 3 leg spinner, 5min at MAF, Repeat. To finish alternate single leg peddling.

Eddy Merckx is rumoured to have used this method when returning from a crash. Single leg pedal. Pick a slightly heavy gear. One you can pedal with slight difficulty, focus on a smooth full rotation. 1st minute one leg, 2nd minute both legs, 3rd minute other leg, repeat. to 10 minutes.

Sample Day 6

1:30:00
Free ride on road short

If you can't use the road. Pick an easy trainer loop.
MAF test can be done before, after or during.
Get out on the Road. Aim for 60min. Free ride, keep RPM above 85, Keep HR around MAF

4 Week Training Reset: without workout builder

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