Build Part 2 | 4 weeks | 7 hours | Core work included

Average Weekly Training Hours 06:58
Training Load By Week
Average Weekly Training Hours 06:58
Training Load By Week

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. This plan should ideally follow Part 1 as the session are quite tough and advanced. 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 -3
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 -2
1:03:00
84.3TSS
V02 - W1a

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 top end of your VO2 max capability so will feel tough but plenty of recovery between

Sample Day 0
1:12:00
81.9TSS
Sweet spot - W2 9min ramps

Sweet Spot is a term used for the zone just below your threshold @ 88-93% of FTP. This zone has been proven to given you the same gains as training at threshold but with less fatigue meaning you can train for longer periods and recover faster.
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During this session we are going to use the full sweet sport zone so you will find each block goes quick as you are waiting to change intensity rather than one steady state. To achieve the desired power you may either need to increase cadence or gear

Sample Day 1
2:01:40
112.2TSS
Endurance/Tempo ride - W2

This session is basically split into 2 halves for the duration of your ride.
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The first half see's us ride at an easy zone2 intensity but with 10 x 10sec max effort sprints. This can be done at any point throughout the ride but remember your HR may not reach the target due to the delay.
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The second half of the ride see's us pick up the pace to Tempo which should feel like a fast club ride and will be breathing through the mouth to get the oxygen in
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Make sure you have at least 5mins at the end spinning the legs out.

Sample Day 3
0:59:00
77.3TSS
Threshold - W1

This is a great session to work on building your FTP. The recovery intervals are not long enough to fully recover but just enough to get enough before you go again. The intervals to be done at threshold but if going either side then make sure its below and not over.

Sample Day 4
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 5
1:09:00
100.9TSS
V02 - W1b

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.
-
These intervals are completed at the top end of your VO2 max capability so will feel tough but plenty of recovery between

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!