Increase pedaling efficiency in one month

Author

Taylor Warren

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike, 1 Strength, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters power based hr based

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Summary

This cycling plan primarily targets beginner to intermediate riders are those just looking to increase their pedaling efficiency. The plan includes drills that will help build neuromuscular pathways to help activate all cycling muscles and help eliminate any dead spots in the pedal stroke. Working on these techniques and drills will increase hamstring and glute activation that'll help to not only increase power but make any cyclist more efficient and less prone to injury on the bike. Workouts in this plan include 1-legged drills, sprint technique drills, cadence work and some off the bike strength work. Use as a stand alone plan or in conjunction with a fitness building plan.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:00

Taylor Warren

Apogee Performance Coaching

Areas of expertise include race prep/tactics, nutritional guidance, time trial strategy and sports psychology.

Services I provide include a general consultation, where we go over a rough road map of the season as well as a nutritional consult. I also provide customized weekly training plans and at the top of my program, I provide power analysis as well.

Back to Plan Details

Sample Day 1

0:45:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Sample Day 2

0:49:00
1 leg drills week 1

Don't worry about HR for 1-leg drills this workout. Just make sure that you are in a gear that is easy enough for you to keep your single leg spinning the gear around at a cadence between 80 and 90 rpms. - 5 minutes warm up HR less than 65% - 5 minutes @ HR 65-80% - 1 minute w/right leg - 1 minute with both legs @ HR 65-80% - 1 minute w/left leg - 3 minutes with both legs @ HR 65-80% - 1 minute w/right leg - 1 minute with both legs @ HR 65-80% - 1 minute w/left leg - 3 minutes with both legs @ HR 65-80% - 10 minutes with both legs @ 100 rpms HR 65-80% - 1 minute w/right leg - 1 minute with both legs @ HR 65-80% - 1 minute w/left leg - 3 minutes with both legs @ HR 65-80% - 1 minute w/right leg - 1 minute with both legs @ HR 65-80% - 1 minute w/left leg - 3 minutes with both legs @ HR 65-80% - 5 minutes cool down with both legs HR less than 65%

Sample Day 3

1:30:00
Sprints form drill

9 sprints
1x50 meters in 39x19
1x50 meters in 39x17
1x100 meters in 53x19 rolling start, shift as appropriate
1x150 meters in 53x19 rolling start, shift as appropriate
2x250 meters in 53x16 rolling start (from ~15mph), shift as appropriate
2x300 meters in 53x15 rolling start (from ~20mph), shift as appropriate
1x50 meters in smallest gear
Complete recovery between each sprint (AR), about 5 minutes
Fill out extra time with endurance riding

Sample Day 4

1:00:00
49.9TSS
Spinning Work

Main intent of this workout is to work on muscle contractile speed and building neuromuscular pathways to be more efficient on the bike

Sample Day 5

0:30:00
Functional Body Weight Work

Focus on work such as lunges, body weight squats, planks, core work (ie sit ups, leg lifts, back bridges) push ups

Sample Day 6

3:00:00
Group Ride

Join a local group ride in the area and work on cycling skills such as riding in a pack, pacelining, following attacks and sprints. Ride endurance to and from the group ride if possible

Sample Day 8

0:45:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Increase pedaling efficiency in one month

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