TP019 Build Part 2 | 4 weeks | 7 hours | Core work included

Author

James Walsgrove

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike, 2 Strength

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced time goal multi day power based

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Summary

Includes Structured Workouts

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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.

Stats

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

James Walsgrove

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!

Back to Plan Details

Sample Day 1

1:00:00
65.3TSS
First FTP Test

As this is your first test we are going to use RPE to pace the effort of the test, see link below for a simple guide for this.

https://www.britishcycling.org.uk/knowledge/training-plans/article/izn20151119-Training-Plans-Supporting-Documents-Related-Rate-of-Perceived-Exertion-Scale---RPE-0

This test will set your Functional Threshold Power along with an idea of what your v02 max power currently is. We are looking for both intervals to be controlled for the duration so you will need to gauge intensity for each. Be aware that the perceived effort will feel different at the start and the end of each interval even though effort may be the same. At the end of both the 5min & the 20min effort you should have nothing left in the tank.

Good luck!

Press lap button for the 2 efforts marked with a *
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5min WU
3x1min high cadence efforts 100rpm+, 1min RI
5min Easy
*5min - All out effort trying to have a controlled pace for the entire interval.
10min - Easy
*20min - Time Trial effort. Don't go out too hard and try to maintain power for entire interval, give it all in the last 5min
09min Cool Down

Sample Day 2

0:25:00
11.3TSS
Recovery - W1

This is an easy session just to loosen the legs and help recover from the previous days hard session.
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HR should be zone1 for most of the session and zone2 max. During the high cadence efforts lower the gear if need be to make sure there is not intensity there.

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 4

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 5

1:00:00
54.8TSS
Endurance - W1 Zone2

This will help build your base fitness and improve your aerobic capacity which is one of the most important components of fitness for any cyclist. This is also a good recovery session from the previous tough workouts.

Sample Day 6

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 7

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.

TP019 Build Part 2 | 4 weeks | 7 hours | Core work included

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