Chefs Cycle: Fitness Assessment & Preparation

Author

Adam Pulford

All plans by this Coach

Length

6 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters weightloss power based hr based

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Summary

Get on top of your fitness before the holidays hit with this 6 week training plan. Starting with a field test and verification workout, this plan will test current fitness levels, create training ranges for workouts, and prepare you for a bigger base period of training. A jump start in training to start the season right!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:43

Adam Pulford

Carmichael Training Systems

Coaching and running cycling teams is what I do full time. I specialize in 1-on-1 coaching and focus on optimizing performance. Services include training file analysis, LT/VO2 testing, bike fit, nutritional analysis, mountain bike skills, running drills, etc...

I coach the following athletes:
MTB, Cycling, Xterra, Long Course Triathlon, Running, Swimming, Strength & Conditioning.

Back to Plan Details

Sample Day 1

1:00:00
50.1TSS
Prep-the-Legs

Follow the workout as prescibed: a good long warm up, with a build of intensity, openers, then tempo and EM to prep for tomorrow's hard workout.

Sample Day 2

1:15:00
71.6TSS
Cycling Field Test (CFT) - 2x8min TT at MAX with 10min RBI

This is to see where we are at and used to establish appropriate training ranges. Follow the workout as prescribed with a good warm up, openers to prepare the legs, then 2x8min all out TT efforts with 10min Recovery Between Intervals (RBI). Finishing up with proper cool down, you'll be done in less than 75min. Give it all you have today!

Sample Day 3

0:45:00
Recovery Miles

Just an easy 45-60min recovery miles spin today. Keep the HR and power low, cadence in the 80-100rpm range, and help the legs recover before tomorrow's workout.

Sample Day 4

1:10:00
78TSS
Verification Workout - 4x8min Steady State with 5min RBI

This workout is designed to test the ranges we created from the previous field test. We'll start in the Tempo Power Range, then build up 5-10W on each successive interval. Your Recovery Between Intervals (RBI) is 5min for each.

Aim for 85-95rpms on each interval today, using the #'s calculated from you field test this week.

The workout will start easier than you think and will finish harder than you may expect. Some people may not finish the workout as prescribed, and that's ok. NOTE: if you can't finish at the prescribed power levels, lower the Field Test power by about 5-10W and proceed in future workouts. If you did finish at prescribed power and it was challenging, leave power where it is. If you finished and it was easier than prescribed, increase Field Test Power by 5-10W and proceed with future workouts.

Sample Day 6

1:20:00
85.6TSS
FTP Ramp Ups - 2x15min with 5-7min RBI

Easy to moderate EM during the warm up, then go into your Openers, doing them in a ramp up style, peaking over PI power at the end with a good high cadence (above 100rpms). Flush the legs with some easy spinning, then head into the main set like this:

Start each RampUp at high end Tempo Power (calculated from field test) then increase by 10W every 5min through Climbing Repeat Power to finish each 15min interval. Aim for 85-95rpms throughout each interval.

Finish the ride with a proper cool down. ~80min total ride time.

Sample Day 7

1:15:00
Endurance Miles

Just ride your bike today: rolling terrain or flat, the whole goal is to get time on the bike and enjoy the ride.

Sample Day 9

1:15:00
70TSS
Hill Accelerations - 3x8min with 4min RBI (short ramps)

Today's workout will push you. We'll warm up with EM power, do our "openers" which are ramp ups to near max efforts, short recovery between and designed to get you ready for the main set to come.

Main Set: 3x8min Hill Accelerations.
Start in Tempo power, build up to SS power, then CR power and finish in PI power. It looks like this:
4min @ 7/10 RPE (Tempo)
3min @ 8/10 RPE (SS)
30s @ 9/10 RPE (CR)
30s @ 10/10 RPE (PI)
Recover, and repeat.
Aim for 80-90rpms on each interval.

Spin easy for ~10min to cool down.

Chefs Cycle: Fitness Assessment & Preparation

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