ELITE- CYCLING- Training Plan- Based on Power or RPE, Sessions 100% Exportable to Garmin

Average Weekly Training Hours 08:02
Training Load By Week
Average Weekly Training Hours 08:02
Training Load By Week



If you have opted for our COMMANDOS ELITE training plan, you are a differentiated athlete. You already know the importance of having a coach to report to. For the mere fact of acquiring the training plan by TrainingPeaks, leaves open the valuable benefits of this platform.

Evaluate the workouts, modify the structure of your sessions, add or remove something from the planning. All this watching your performance measures. And with feedback 24 hours a day. This is to be ELITE level.

We offer 30% discount, acquiring this training plan through our site.

Our cycling training sessions come with functional threshold power (FTP) training zones along with the rate of perceived effort (RPE) for those who do not have yet a powermeter. Your heart rate should always be checked. However, since it is a measure of effort rather than performance, these are the best ways to prepare a training plan.

Through these metrics, you will have perfect understanding of your ability in training.

This plan meets the competitions between 40 to 120km distances. For distances up to 200km, you will need 100% more volume adjustments only in the long-ride training of the first block.

In the first block of training, the focus will be on aerobic and technical conditioning. Therefore, it will have longer duration compared to the others. For besides the resistance, several physiological benefits will be inherited here.
In the second block, it will be time to prepare the muscles for the accelerations.
And in the final block, it will be the moment to unite all the capacities conquered, so that it is possible to fit the tactical and strategic trainings that will be used in the competition.

About us

Our training plans come with the signature of our Ironman Certified Coach Joel A. de Bem Jr, one of the only coaches in the american continent who brings the proposal of sharing training in the Portuguese, English and Spanish versions of the TrainingPeaks platform.

questions

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

40km máx effort

Sample Day 2
1:12:40
45.1TSS
Bl1W01/4,SS01- Endurance high cadence

WU: 10'easy spin
MS:
5''>110rpm@2' rec(90rpm)
10''>110rpm@2' rec(90rpm)
20''>110rpm@2' rec(90rpm)
(execute 8 x this acelerations)
CD: 10'big gear easy
TT- 1:10

Sample Day 2
0:15:00
7.5TSS
Flexibility (cycling)

https://youtu.be/tesq48chHx8

Sample Day 3
0:48:00
74.7TSS
CROSS-W01,Stabilization-SS01

MS:
https://youtu.be/mlEAwp4hHt8
Pre exhaustion: FIRE HIDRANT
Followed by: SUPER SET
ISOMETRIC: 60''
EXECUTION: 15 X
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 1:00

Sample Day 4
1:00:00
43.6TSS
Bl1W01,SS03- supported session

WU: not necessary
MS: endurance on small chain ring
01:00:00 Z2
CD: not necessary
TT- 1:00

Sample Day 5
0:36:00
56TSS
CROSS-W01,Stabilization-SS02

MS:
https://youtu.be/kl14l4obLHA
Pre exhaustion: SHOULDER MOBILITY
Followed by: SUPER SET
ISOMETRIC: 30''
ISOMETRIC: 30''
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 0:40

Sample Day 6
3:00:00
130.7TSS
Bl1W01,SS02- Endurance

WU: not necessary
03:00:00 maintain high cadence
Always on small chain ring.
CD: not necessary
TT- 3:00

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.