Preparation phase - Intermediate / Advanced - 8 weeks by pro coach Chris Decker
Christian DeckerAll plans by this Coach
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The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to prepare his athletes for the coming cycle season if they did train all winter a bit and are at least 2-3 years into cycling. This plan is ideal for intermediate and advanced cyclists who want gain fitness before they start the prep for an upcoming event and have 5:45 - 10:00 hours of training time each week. Please note that some additional stretching and massage is recommend. Before starting to prepare for your season you should be familiar with using a heart rate monitor or a watt meter.
The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.
Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export
To determine your personal zones you will perform a test during tin the first week of the plan. The test will help you to train at your perfect zones and optimize your results.
The workout schedule includes 4 session per week, with one short ride to boost anaerobic capacity, one interval session to raise your FTP and a long ride at the weekend. Please note, that you can switch days easily, just remember this a plan for beginners or intermediates so have a day off after most sessions expect on weekends.
Key workouts in this plan include the following:
Endurance rides: Steady rides of 45 to 120 minutes at FTHR 69-83%.
Long rides : Steady rides of 2h to 4:30 h a 70-72% FTP or 75-77% FTHR .
Intervals/Speed Sessions: Rides featuring intervals at sweet spot or FTP pace separated by easy spinning recoveries.
Tempo rides: Learn to cycle at your Threshold pace.
Have fun and reach your personal goal. triworx-coaching.com makes you #performingperfect. Visit our website (triworx-coaching.com) for more information about us.
Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: email@example.com.
After that week, do one week easy as recovery to give your body time to settle and build the form as wanted. After that you can focus on your real season goals and I recommend using one of my special plans for that.
If you have more goals, you will find a cycle marathon plan, a crit plan and a time trial plan to get ready for these challenges and live your dream. The plans can be found here: https://www.trainingpeaks.com/my-training-plans/triworx-coaching-cycling
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:26 hrs||4:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:26 hrs||4:30 hrs|