SEASONAL: HOLIDAY - 9 day Holiday training plan 2016 - 1-2 hours/day

Average Weekly Training Hours 10:45
Training Load By Week
Average Weekly Training Hours 10:45
Training Load By Week

This is a wattage AND HR plan for your Winter Holiday! Start this plan on Saturday before Christmas week. So, start this plan on Dec 24th. 9 days long, it's made for the athlete that has 1 to 2 hours a day to train on their December Holiday vacation. Based on wattage AND heart rate, this plan will help accomplish these goals: 1) Take advantage of some time off from work. 2) Actually improve over the holiday. 3) Pick one area to improve and then work on it. 4) Keep off the holiday fat. 5) Remember: Your goal is to get better and NOT to get injured. If you know your FTP (functional threshold power) or FTHR (functional threshold HR) then you will be able to easily follow the percentage based workouts. Each workout is described as a percentage of your FTP or FTHR, so no matter what they are, this plan will be easy to follow. Make the most of your time off and get focused and improve on the bike exclusively!

Sample Day 1
1:30:00
Tempo w/Burst & FTP

WU: 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3)
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MS1: Begin with fast cadence for 20 minutes at Tempo (Power Z3, HR Z3, RPE 3-4). Include a burst every 2 minutes to Neuromuscular Power and hold there for 12 seconds. Ride for 5 minutes easy at Endurance (Power Z2, HR Z2, RPE 2-3).
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MS2: Complete 1x20 minutes now at FTP (Power Z4, HR Z4, RPE 4-5) and make sure to hold cadence about 5rpm higher than normal.
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MS: Ride for 20 minutes at Tempo (Power Z3, HR Z3, RPE 3-4) and then cool-down.
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CD: 10 minutes at Active Recovery (Power Z1, HR Z1, RPE<2).

Sample Day 2
1:00:00
If you have time: Trainer work

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS: Begin with 6 repeats of the following efforts: You are going to start with 1 minute standing. The focus should be on your upstroke while standing. You will then complete 2 minutes seated, while focusing on pushing with your hamstrings. Be sure to choose a gear that is challenging. Allow your cadence to drop to 70 rpm on the seated section.
Once the 6 intervals are complete, ride for 5 minutes easy and continue onto MS2:
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MS2: Fast pedaling Intervals. 8 x 1 minute with cadence between 110-120 rpm. Rest for one minute between each effort. Normal cadence.
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:15:00
NP Microbursts

WU: 15-20 minutes working into ENDURANCE ZONE (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up your legs.
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MS1: Micro Intervals. These are best done on a trainer or long stretches of flat road. Complete 4 x 8-minute sets of “micro intervals,” during which you vary your effort from 15 seconds at 180% of FTP (HARD) to 15 seconds at 40% of FTP (EASY) for the duration of the interval sets. Rest for 5 minutes of easy spinning between sets.
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CD: 10 minutes of easy spinning in your ACTIVE RECOVERY ZONE (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:45:00
Trainer: one leg pedaling efforts, 20 min FTP

WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3). ---------- MS1: Begin with 10 one leg pedaling efforts. These efforts 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS2: ---------- MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3: ---------- MS3: Finish with 10 minutes at FTP (Power Z4, HR Z4, RPE 4-5). Focus on keeping your cadence in the 85-95 range. ---------- CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
1:00:00
Tempo w/AC bursts

WU: 15 minute warm up with at Endurance (Power Z2, HR Z2, RPE 2-3). Complete 1x3 minute effort at VO2 (Power Z5, Endurance.
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MS: Nail it at Tempo (Power Z3, HR Z3, RPE 3-4) for 30 minutes and complete a burst every 2 minutes at Anaerobic Capacity (Power Z6, HR Z6, RPE >7) and hold for 30 seconds before returning back to Tempo.
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CD: 10 minutes easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 6
2:45:00
ATL WORKOUT: Trainer: Mega Cadence

WU: 20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: High Pedaling Cadence Efforts. Complete 10 one minute ON, one minute OFF intervals. During the ON section, cadence should be 105 rpm. During the OFF section, cadence should be 85 rpm. Do not worry about wattage or heart rate during these efforts. Once complete, ride for 5 minutes easy and then onto MS2:
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MS2: Complete 2 x 5 minutes at FTP (Power Z4, HR Z4, RPE 4-5). Keep cadence at 100 rpm. These efforts are about improving your cadence at FTP. Rest for 3 minutes between each effort. Continue onto MS3:
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MS3: Complete 6 more one minute ON, one minute OFF intervals. During the ON section, cadence should be 105 rpm. During the OFF section, cadence should be 85 rpm. Continue onto MS4:
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MS4: Complete 5 minute at VO2Max (Power Z5, HR Z5, RPE 6-7). Follow it with 5 minutes easy at Endurance (Power Z2, HR Z2, RPE 2-3). Then onto MS5:
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MS5: Complete 2 x 12 minutes at VO2Max (Power Z5, HR Z5, RPE 6-7). Keep cadence in the 85-95 rpm range. Rest for 10 minute at Endurance (Power Z2, HR Z2, RPE 2-3) between each effort. Continue onto MS6:
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MS6: Complete one 18 minute effort at FTP (Power Z4, HR Z4, RPE 4-5). Cadence in the 85-95 rpm range. Continue onto MS7:
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MS7: Complete 10 minutes at Endurance (Power Z2, HR Z2, RPE 2-3). Finish with 3 hard sprints at Anerobic Capacity (Power Z6, HR Z6, RPE >7). Each sprint should be 30 seconds. Wind each gear out. Rest for 3 minutes between each sprint.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6
1:15:00
SST Criss Cross Intervals

WU: 15 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs. --------- MS1: Crisscross Intervals. A “crisscross” interval is an interval where you vary your efforts to really teach your body to clear lactate. Complete 2 x 20-minute Crisscross Intervals at 89% - 92% of FTP (Power Z3.5, HR Z3.5, RPE 3-4), then every 2 minutes, pop it up to 120% of FTP (Power Z5, HR Z5, RPE 6-7) for 30 seconds, then recover back to 89-92%, but nothing below 85%! Rest for 5–8 minutes between sets. Ride at Active Recovery (Power Z1, HR Z21, RPE <2) for 10 minutes then begin MS2. ----------- MS2: VO2Max Intervals – Complete 2 x 5-minute intervals at VO2Max effort (Power Z5, HR Z5, RPE 6-7). Rest for 3 minutes between the intervals. ----------- CD: 10-15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Hunter Allen
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Peaks Coaching Group, Inc.

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