Build Part 1 | 4 weeks | 7 hours | Core work included

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:11

This plan is designed to develop your threshold and VO2 max in the first phase of the build period. We will be working at all intensities but heavily focused on pushing your threshold up by working in that zone and also pulling up threshold by working at VO2. It is based on 4 sessions per week with a mixture of turbo trainer and road. Most of the sessions have been constructed using power although this can be done using HR zones also. There is also some strength & conditioning sessions to be completed off the bike which is also important to to develop you as a cyclist.

Sample Day 1
0:20:00
Core workout - W1

The core plays a vital part while cycling so it is important to make sure it is strong. This will help take pressure/weight off your hands/arms while riding as your core will be holding you in position. It will also give you a good platform to cycle from by allowing your upper body to remain still while fatigue sets in.
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Plank 45secs straight into cobra for 15sec x3 (now recovery)
Back extensions 10reps x 3 (hold for 5sec at the top of each.
Russian Twists 10 each side x3
Opposite Arm/Leg Reach/superman 12 (6 each side) x 3

Link to you tube demo below:

https://www.youtube.com/watch?v=CiTkRJy4JWc&index=4&list=PLZZaEf_-WNbu61IBT_IqAXC4y_ciDr677

Sample Day 3
0:20:00
Stretching & foam roller session

Plenty of stretching out and foam rolling the leg muscles. If stuck for ideas then check out below

http://rideharder.co.uk/category/strength-conditioning/

Sample Day 4
1:15:00
75.6TSS
Endurance/Tempo/Sweet spot

This session see's us work through endurance up to sweet spot with very little recover. Hold form and maintain a good pedal stroke.

Sample Day 5
2:25:00
136.7TSS
Endurance/Tempo/SS - W1a

A great progressive session that see's you work through from zone2 endurance up to just below threshold without any recovery periods which will then be repeated once more during this workout.
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We will be working in equal blocks so longer at sweet spot this time

Sample Day 7
1:00:00
74.2TSS
V02 - W1

VO2 max is the the maximal rate of whole-body oxygen uptake than can be achieved during exercise so is basically the ceiling of your aerobic fitness. Doing intervals at this intensity will help increase your power production at that intensity.
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These intervals are completed at the lower end of the range as work to increase training at this intensity.

Sample Day 8
0:20:00
Stretching & foam roller session

Plenty of stretching out and foam rolling the leg muscles. If stuck for ideas then check out below

http://rideharder.co.uk/category/strength-conditioning/

Sample Day 9
1:00:00
77.1TSS
Threshold Over/under - W2

Working around threshold intensity is directly designed to improving your FTP and doing the over/under intervals will simulate attacks when racing and surges when the terrain kicks up a little. The beauty of these sessions is when you completing the 'under' intervals then it feels like a recovery but still working at threshold!
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For some of the 'unders' in this session we are working at 95% of threshold so will feel harder and the middle block is made up of a longer interval

James Walsgrove
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Ride Harder

Here at Ride Harder we are dedicated to making you faster on the bike through bike fitting, testing, training plans and coaching. I believe that a coach benefits every athlete regardless of their ability. A cycling coach is not just for the Pro's!