8 week Base - Build - Climb: Elite Level

Author

Sue Lloyd

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 2 Strength, 3 X-Train, 1 Other

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters multi day power based

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Summary

Welcome and thanks for choosing this Elite level 8 week training plan. This plan is designed to provide the structure and guidance necessary to build your aerobic capacity, muscular endurance, and pedaling proficiency. The language of the workouts is written in clear and common terminology centered around your individual Heart Rate and Power Zones. The 8 weeks are structured around two full block of training, with 3 harder weeks, and one recovery week. Each week also includes at least 2 days of core strengthening and stretching yoga as cross training. This plan would best be applied at the beginning of a training phase or as structure for post racing season training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 14:22
Training Load By Week
Average Weekly Training Hours: 14:22
Average Weekly Breakdown

Sue Lloyd

Inspired Training Center

Coach Sue is the owner of Denver's Inspired Training Center. Her coaching disciplines include track cycling, road cycling (all disciplines), xc mountain biking and cyclocross. Sue is particularly fond of, and experienced with Masters and Junior athletes.
In addition to individual coaching, her Denver services include performance testing, bike fits, massage and recovery services, outdoor skills clinics, and indoor studio rides.

Back to Plan Details

Sample Day 1

1:30:00
65TSS
Zone 2 Ride. Spin Legs out.

2 hour ride focusing on staying in Zone 2. Ride the first 15 minutes and the last 15 minutes in zone 1. Keep this Aerobic for the whole ride. Do not go above Zone 2 if possible.

Sample Day 1

0:15:00
7 Way Hips

This is a great routine for warming up before a ride or strength work. Initially, this IS strength work by itself. Stretch your hips after the routine.Follow the instructions on this video:
https://youtu.be/iLTBIaHU5iw
Watch correct form!
Complete this routine 2-4 times per week.

Sample Day 2

1:22:00
70.2TSS
Descending Intervals, short with longer recovery

Descending time intervals.  Warm-up well  Then do 2min - 1.5min - 1min - 0.5 minutes in zone 4-5 with the same amount of recovery time between reps (2:00 ON, 2:00 recovery, 1:30 ON, 1:30 recovery, etc.).  Do 3 sets of these total.  Recover at least 5 minutes between sets or long enough so that your HR drops into Zone 1-2. .  Cool down well.

Sample Day 3

0:45:00
Yoga-Core

Stretching, balance, coordination, core strength. Enjoy.

Sample Day 4

1:45:00
95TSS
The Artists Approach

Today's ride is all about feel and percieved effort not about specific HR, power, speed, cadence, or intensity. Tune into how your legs and your body feels and just enjoy the ride. Wear your HR monitor but put your garmin in your pocket and don't look at it. It is important to be able to listen to your body as well as use the metrics.

Sample Day 5

0:45:00
Restorative/Stretching Yoga

You can go to yoga or stretch at home while watching TV. Core, balance, breathing, relaxation, stretching Spend some time working on basic stretching. Lower body IT band, Low back, hamstrings, quads, torso. Upper body Lats , pectoral's, triceps, neck stretch. Please let me know if you have any questions on this. Here is a good find. www.doyogawithme.com

Sample Day 5

1:30:00
59.3TSS
Spinnervals-Openers 3 x 3 x 2 min

Nice warm up at comfortable cadence and speed for Z1-Z2. Then do 3 reps of 2 minutes 110+ RPM with 1 minute regular cadence in between.
Ride in Z1-Z2 for 10-15 minutes.
Repeat 3 sets of the 3 reps at 2 minutes high cadence 1 minute rest. 3 minutes between sets.
Cool Down with nice easy pedaling home.

8 week Base - Build - Climb: Elite Level

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