Training camp 14 days - Intermediate / Advanced by Pro coach Chris Decker

Average Weekly Training Hours 19:40
Training Load By Week
Average Weekly Training Hours 19:40
Training Load By Week

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to prepare his athletes during a training camp for the upcoming cycle season if they have planned a camp for a 2 weeks. This plan is ideal for intermediate and advanced cyclists who want gain fitness before they start the prep for an upcoming event. 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

If you are not sure what your FTP (Power) or Heart rate zones are, there is a free one week schedule that will help you determine your individuell zones. You can find it here and it is for free: https://www.trainingpeaks.com/my-training-plans/triworx-coaching-cycling

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: triworx@icloud.com.

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

Sample Day 1
2:00:00
100TSS
Aerobic ride

This session is all about getting started. So let your legs spin a bit. It's a nice and easy start into the training camp. This ride is to check your bike and be sure that after travel the whole components work perfectly smooth.

Try to aim for a cadence of 90 rpm as this will help your muscles to sustain longer sessions later on.

Sample Day 2
2:30:00
149.2TSS
Aerobic ride with FTP-Intervals

This is the first real day of the training camp. The main task today are FTP-intervals. This time you'll have to face 3x 5 minutes. Try to maintain a cadence of 100-120 rpm during the intervals and 90 rpm during the rest of the ride.

So this session is demanding, but worth every drop of your sweat as it will leap you forward.

Sample Day 3
4:00:00
231.7TSS
Aerobic ride with Sweet-Spot-Intervals as hill reps

Today we change the focus and include some strength work to your session. The main task today are 5x6' Sweet-Spot-intervals with a cadence of 45-55 rpm as hill reps. During the recovery time spin a very easy gear to loosen your muscles.

Sample Day 4
1:30:00
44TSS
Recovery session

After three demanding days it is time for some recovery, so please do this session within the shown zones to be sure your body gets the rest needed. Always remember it is the Restdays that make your body stronger.

Sample Day 5
3:00:00
180.1TSS
Aerobic ride with VO2-mAx-Intervals

Today we change the intervals to VO2-max as you should be a bit fresher after restday. This time you'll have to face 5x 2 minutes. Try to maintain a cadence of 100-120 rpm during the intervals and 90 rpm during the rest of the ride.The intervals should be done on a hill.

So this session is demanding, but worth every drop of your sweat as it will leap you forward.

Sample Day 6
4:00:00
235.2TSS
Aerobic ride with Sweet-Spot-Intervals as hill reps

Today we change the focus again to strength work. The main task today are 4 x10' Sweet-Spot-intervals with a cadence of 45-55 rpm as hill reps. During the recovery time spin a very easy gear to loosen your muscles.

As the session is pretty long, make sure that you keep hydrated all the time and you also need some energy bars or gel to get some carbs during the ride.

Sample Day 7
5:00:00
255.6TSS
Aerobic ride

Today is your first 5h ride. As always nice and easy and ideal for a group ride. Try to stay at 72% of FTP or 76% FTHR.

As the rides are getting longer you may need besides the fluids some more energy. So get some energy bars or gels and take on every hour.

Try to aim for a cadence of 90 rpm as this will help your muscles to sustain longer sessions as today.

Christian Decker
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triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris