BIKE BOOST HR INTERMEDIATE RIDER (MIDWEEK TURBO | WEEKEND OUTDOOR) 12 weeks

Author

Paul Gardner

All plans by this Coach

Length

12 Weeks

Typical Week

2 Custom, 2 Strength, 4 Bike, 2 Run

Longest Workout

2:05 hrs

Plan Specs

cycling road cycling intermediate masters hr based strength

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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.

Sport: Bike Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Suitable for: Intermediate

Suitable for an athlete conditioned or regularly training in this sport, or fit enough from other sports to require a challenging programme of improvement in this discipline. Your goal may be a personal best, finishing high up in a banner event or representing your club regularly. You may also be stepping up a distance and want to do this in a smart way that maximises your resistance to injury and avoids overtraining. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve.

This is a tough 12 week performance programme with midweek sessions performed indoors or on your turbo with weekends based outside on your road bike. It can be used to build power and speed at any time but is especially good for Spring preparation. This plan is ideal for those due to go away on training camp where bike is the focus, so Majorca, Tenerife, Portugal or Spain, if you use this before you go you'll shine.

Weekly day time sessions are focussed on Sweetspot, developing endurance power with faster recovery, and threshold efforts promoting resilience and increasing endurance. The weekend sessions incorporate run offs if you wish to do them. Towards the end of the programme you have a number of 20K race sims. Time invested is around 4-5 hours per week

The plan is for primarily turbo use only, including the slightly longer rides at the weekend, most of which translate to the road but are not as safe in inclement conditions. If you want a more challenging in terms of miles or kms ridden then choose the Advanced version of this plan.

What you get:

• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Access to bike power software, turbotraining.co.uk FREE until March 2018
• ALL sessions based on YOUR fitness and individual heart rate zones
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

Racestronger Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:55
Training Load By Week
Average Weekly Training Hours: 04:55
Average Weekly Breakdown

Paul Gardner

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com

Back to Plan Details

Sample Day 1

1:00:00
63.3TSS
S&C Heartbreaker

You will need: dumbbells, resistance band, and turbo

Warm-up: 10 minutes zone 2 max (each time back on bike should be the same)

First set (2 minutes): • Step-back lunges with dumbbells Do 3 sets total: Holding a dumbbell sideways with two hands at your chest, do 10 reps on each leg, switching between legs (20 total). Focus on a tight core and a vertical back—do not lean forward.

Back on the
bike for 8 minutes.

Second set (2 minutes): • Core punches 10 forward, 10 backward, each arm, 3
times (TheraBand to door handle, one leg in front of other, shoulder width apart) Forward punch reach back for band and punch forward, for rear punch, face the door and band extension, and pull

Back on the bike for 8 minutes.

Third set (2 minutes): rest weight on pelvis Weighted two leg bridge, 10, then non-weighted one-legged bridge, 5 each side, then 10 weighted two-legged bridge

Back on the bike for 8 minutes.

Fourth set (2 minutes):
Side plank with dumbbell lifts into front plank Grab a light weight (5 lbs or less) and do this 3 times total: 30 seconds left plank, 30 seconds right plank, 30 seconds front plank. For the side planks, hold the weight in the opposite hand and dip your hip to the ground with it at your side, then straight arm up in an arc as you raise hip

Back on the bike for 8 minutes.

Fifth Set (2 minutes): Push-ups Do 3 sets
of 10 push-ups. If you feel strong or not tired then

Do 8 minutes on the bike and

Once for an hour, twice for longer

Sample Day 1

0:19:00
20.3TSS
S&C Bike H I T

HIgh Intensity Interval Session
To be performed if you are short of time and only have a few minutes

Warm up 10 mins

8 x 20 secs FULL power with 10 seconds rest between each

Warm down spin for 5 mins

Sample Day 3

0:45:00
TEST - KEY SESSION BIKE Threshold HR

Warm up, on the trainer | turbo trainer | Wattbike or similar. Or outside. 10Mins

When you are ready ride as hard as you are able for 30 minutes. Your LTHR is your average HR for the last 20 minutes. Put this result into Training Peaks: Record this and note in real time or after your session has uploaded do this:

VIDEO HOW TO

https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones
Click on your completed session in Training Peaks

How to videos: How to input your results into Training Peaks here:https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0

a) click 'analyze' or the two diagonal arrows top right of the session box in the middle of your screen, you'll notice performance stats in the box on the right, and a big graph on the left box

If you just recorded your 20 min session then your average HR will show in this box, Use that figure for your zones input.

IF your session was longer and incorporated the 20 minutes then:

b) navigate to that graph - ensure that its showing time as its main axis

c) select the full 20 | last 20 minutes of the proper test you want to if you included your warm up in the session recorded by clicking and holding your mouse button and dragging

d) the statistics will change for the time period you just selected in the right box, use the average HR score you see there to input into Training Peaks zone setting

Go to settings, click zones, select Heart Rate heading then 'add activity' and choose bike or amend what figures are already there by overwriting them by doing the following:

Put the average HR result into the 'threshold' input box, use max and resting HR figures IF you know them, then choose lactate threshold as your 'type' and 'Andy Coggan' as your calculation method then save the result and APPLY.

All your bike sessions will then default and show your target HR's for the session and intervals within them if any

A not quite as good alternate is to simply knock off around 12-15 beats off your maximum known HR, and use that figure for TP to auto compute. Use 'Max HR' as the methodology, and 'Joe Friel for bike' as the calculation and press

Sample Day 4

1:34:00
114.8TSS
TURBO | VO2Max Oly+ Intensity Slide

Intensity Slide
Bear in mind your HR will take time to catch up with effort, so do on FEEL RPE=perceived exertion where 10 is max, 1 is lying down!

Ride: Adjust cadence and gearing relative to the length of efforts.

Don’t spin out on the shorter ones and try to maintain a consistent 90 rpm + on the longer ones. Zones: Use the suggested zones as a pacing guide but each effort should be maximal for the time.

8 X 15 seconds with 45 second recoveries maximal 
10 minutes Active Recovery
6 X 1 minute RPE 9-10 with 2-minute recoveries 10 minutes Active Recovery
3 X 5 minutes RPE 8-9 with 6-minute recoveries 
10 minutes Cool Down

Sample Day 6

0:20:00
13.3TSS
OPTIONAL ALL Run Off steady RPE [S]

Run straight off bike
20 minute steady run RPE = 3-7 depending upon race distance
Post activity stretches and warm down

Sample Day 6

1:00:00
16.16mi
95TSS
20K Intensity Pacer 1-4 THR [T]

By now you should know your Bike Threshold HR

If using HR and you use Threshold HR try and maintain a steady 110% of that score

Ideally you're also looking for on a flattish course a VI score of less than 1.05 [on trainingpeaks, top right statistics in the post session analysis] meaning your output has been steady or within 5% for the whole time you were out

Pick a route that you know and can do. Look afterwards, could you have gone at a more intensive level?

Adjust or keep the same over the next 2 SIMs at the end of this programme rides and see what effect different intensities have on an optional 3k run afterwards to assess impact of different bike intensities

Sample Day 8

1:13:00
65.8TSS
TURBO ELITES | A Pyramid P1-3 LTHR

Turbo/Rollers/Static Bike: Pyramid Intervals Session

Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests 

Zones: Threshold zone for TT efforts and active recovery for rests

1 minutes Threshold Effort 
1 minutes Active Recovery
2 minutes Threshold Effort 
2 minutes Active Recovery 
3 minutes Threshold Effort 
3 minutes Active Recovery 
4 minutes Threshold Effort 
4 minutes Active Recovery 
5 minutes Threshold Effort 
4 minutes Active Recovery 
4 minutes Threshold Effort 
3 minutes Active Recovery 
3 minutes Threshold Effort 
2 minutes Active Recovery 
2 minutes Threshold Effort 
1 minutes Active Recovery 
1 minutes Threshold Effort 

Cool down routine

Session 2 and every following Week - add 30 seconds to everything except the max effort

BIKE BOOST HR INTERMEDIATE RIDER (MIDWEEK TURBO | WEEKEND OUTDOOR) 12 weeks

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