TACTICAL CYCLING Training Plan, BLOCK 03- FOCUS-* STRATEGIC PACING

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.

All plans by this Coach

Length

5 Weeks

Typical Week

5 Bike, 1 Custom, 2 X-Train

Longest Workout

1:53 hrs

Plan Specs

cycling road cycling intermediate advanced power based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Learn more about this training block here.
tactical bike

Focus



    * Entrepreneurs with limited time for training, but who find in sport their valve of escape.


    * Athletes who want to improve their performance in a smart way, whether amateur or professional.


    Unique



    Maybe we will not get to sell 7.000 plans. For the simple fact that we treat each athlete as a unique. You will feel differentiated. You are not a number. You will be part of our legion. We are the link between your journey​​, towards your goal. We have athletes in more than 10 countries around the world.


    commandos plans


    We have training plans for any stage of your training. 


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    The commandos methodology system has been thought for more than a decade. And now, after years of studies and experiments with our athletes around the world, we are offering this method that will enhance every physical capacity to the extreme, without compromising your body and much less your time.
    For any questions about our service, get in touch directly with our coach.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:10

Joel A. de Bem

Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.

Back to Plan Details

Sample Day 1

1:30:00
113TSS
BIKE time trial 40km

40km máx effort

Sample Day 2

1:28:00
116.1TSS
Bl3W11,SS01- decreasing time

WU: 15'build zone 1 to 3/5'Z1 easy
MS: decreasing time
08'/06'/04'/02'/01'/@2'rec between)
efforts on Z4 FTP; big gear easy effort on rec
execute 2 x
efforts +90rpm cadence
CD: 10'cooldown
TT: 1:25

Sample Day 2

0:15:00
7.5TSS
Flexibility (cycling)

https://youtu.be/tesq48chHx8

Sample Day 3

0:35:00
43.9TSS
Bl2W07&11- ROLLER

B-Bl2W07,SS01 BRICK SESSION
WU: 10'Z2
MS: 5 x 1' power/4'rec (bike)+
better done on trainer
35' Z2 (run)
CD: strech

Sample Day 4

1:04:30
64.6TSS
Bl3W11/12/13/14,Support session

MS: 1:00 Z2/3
every 10' -01 aceleration 500m

Sample Day 6

1:53:00
140.9TSS
Bl3W11/12,SS02 - russian pyramid

WU: 15'build zone 1 to 3/5'Z1 easy
MS: Russian Pyramid (12')
Sprints:(Z4 efforts seated)
5''/10''/15''/20''/25''/30''/35''/40''/45''/50''/55''/1'
recovery between:(Z2 efforts )
55''/50''/45''/40''/35''/30''/25''/20''/15''/10''/05''
Execute: 3 x( Russian /15' Z3 90rpm pyramid)
CD: 10'cooldown
TT-1:45

Sample Day 6

0:15:00
7.5TSS
Flexibility (cycling)

https://youtu.be/tesq48chHx8

TACTICAL CYCLING Training Plan, BLOCK 03- FOCUS-* STRATEGIC PACING

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