BIKE BOOST NEW | IMPROVER [HR] WEEKDAYS INDOOR TURBO OR GYM WEEKENDS OUT [16 WEEKS]

Author

Paul Gardner

All plans by this Coach

Length

16 Weeks

Typical Week

4 Bike, 1 Strength

Longest Workout

1:02 hrs

Plan Specs

cycling road cycling beginner intermediate multi day hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

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

Distance | Event: Up to 20k bike races, up to 40k 'sportives' or gentler distance rides [1.5 hours+]

Suitable for: Novice | Beginner OWNING A HEART RATE MONITOR OR WILLING TO BUY ONE

Suitable for an unconditioned athlete new to the sport or discipline, or someone returning after a long layoff from regular activity, perhaps injury or child birth. You may be doing something important to you or an event for a charity. 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. We recommend that you book a target event or race to provide motivation and announce your intentions on social media, so you get support from your friends and family

You'll need a turbo trainer or indoor spin bike, or a gym that has one for the midweek sessions, as the plan focuses on indoor efforts where it's a lot safer to work hard. The weekends start with shorter sharper sessions, you can always add a bit of to and fro on if you want, but then soon build to include hills and faster workouts that replicate a race or a longer distance event up to an hour or so. The sessions are varied, to music or TV and keep you engaged whilst getting you fitter and faster.

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 if needed
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• 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.com 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.

All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans

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Bike POWER based plans on Training Peaks http://bit.ly/power_me_up

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:21

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

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 7

0:38:00
34.7TSS
TURBO | 3 Peaks LTHR

10 min at steady Zone 2 endurance

5 min as 20 sec at Zone 4 threshold 40 sec at Zone 1 recovery

Main Set:
1) 10 min as: 7 min at Zone 3 tempo 1 min at Zone 4 threshold, 2 min at Zone 2 endurance

2) 8 min as: 4 min at Zone 3 tempo 1:30 at Zone 4 threshold , 2:30 at Zone 2 endurance

3) 5 min as: 3 min at Zone 3 tempo , 1 min at Zone 4 threshold , 1 min at Zone 2 endurance

Cool-down:
5 min easy Zone 1 recovery and stretch post bike

Sample Day 10

1:02:00
68.5TSS
TURBO | Ad Buster RPE M

TV or Radio Work out
5 min E

Main
8mins as 2x4 mins - alternating 1m right leg only, 1 min both 1 min left leg only, 1 min both

THEN
Watch programme, pedal in Zone 2 until commercial break, pedal hard during ad break resume easier work when programme restarts

no fast forwarding ads...

Cool Down 5 minutes easy when programme ends or after 70 minutes

Sample Day 13

0:32:00
41.3TSS
Big Gear Intervals [S]

To improve your performance on the flats, do big gear intervals:

3-5×6 minutes in a big gear with two-minute spinning recoveries.
• Aim for 60 RPM in your TT position.
• Use a threshold effort, where you build to a burning in the legs then back off a touch.
• Keep your head up when riding fast!
You'll be in the Very Hard to max zone when you're in the TT interval

Sample Day 14

0:38:00
34.7TSS
TURBO | 3 Peaks LTHR

10 min at steady Zone 2 endurance

5 min as 20 sec at Zone 4 threshold 40 sec at Zone 1 recovery

Main Set:
1) 10 min as: 7 min at Zone 3 tempo 1 min at Zone 4 threshold, 2 min at Zone 2 endurance

2) 8 min as: 4 min at Zone 3 tempo 1:30 at Zone 4 threshold , 2:30 at Zone 2 endurance

3) 5 min as: 3 min at Zone 3 tempo , 1 min at Zone 4 threshold , 1 min at Zone 2 endurance

Cool-down:
5 min easy Zone 1 recovery and stretch post bike

Sample Day 17

1:02:00
68.5TSS
TURBO | Ad Buster RPE M

TV or Radio Work out
5 min E

Main
8mins as 2x4 mins - alternating 1m right leg only, 1 min both 1 min left leg only, 1 min both

THEN
Watch programme, pedal in Zone 2 until commercial break, pedal hard during ad break resume easier work when programme restarts

no fast forwarding ads...

Cool Down 5 minutes easy when programme ends or after 70 minutes

BIKE BOOST NEW | IMPROVER [HR] WEEKDAYS INDOOR TURBO OR GYM WEEKENDS OUT [16 WEEKS]

$69.99 - Buy Now