Full Send Racing - 2018/19 Winter Wonderland Plan

Author

Drew Christopher

All plans by this Coach

Length

14 Weeks

Typical Week

5 Bike, 1 Day Off, 4 Strength, 2 X-Train

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This 12 week plan is for December until March 2018/19 for the Full Send Racing team in Denver, CO. The plan includes 4-5 days per week of riding and 3-4 days per week of body weight based cross training (no gym necessary). The plan is designed for a fully committed racer but could be easily modified or pared down for others that might not be as intensity oriented.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:09
Training Load By Week
Average Weekly Training Hours: 10:09
Average Weekly Breakdown

Drew Christopher

Inspired Training Center

Thanks for being here!

I am a cycling coach focused on working with athletes in all Road (Road Race, TT, & Criteriums), Track, Cyclocross, and Gravel disciplines of the sport. My priorities are outside the realm of just building training plans. More importantly, the riding skills, racing tactics, bike handling, and balance with other aspects of life on a whole are what produce effective and skilled bike riders. It's about building towards what is sustainable, not just what is attainable.

Back to Plan Details

Sample Day 1

2:00:00
90TSS
Threshold Setter (Important!)

Easy warm up. During the first hour: 5 x 1 min high cadence (110+ rpm), 1 minute Rest in Between. Then do 3 x 3 min at Power Zone 4 with 5 min rest in between. Then do 2 x 30 seconds all out pace, Power Zone 5/6 And finally one more set of 5 x 1 min high cadence (110+ rpm) with 1 minute rest. Then, roll to a steady climb to start a 20 minute all out effort. Pace yourself well by not going too hard in the first few minutes of the effort and trying to empty the tank by the end of the 20 minutes. You can gauge power and heart rate based off your current zone 4s but most importantly you should be gauging your perceived effort as all out for that timeframe. Finish your ride with a nice easy spin down and remember to drink well and eat throughout the whole ride.

Sample Day 2

2:00:00
134.5TSS
Power Duration Profile Ride (Important!)

Warm up well with a few higher cadence efforts to really get the blood pumping.
Throughout the ride today you will be doing 5 different durations of efforts from 4min down to 10seconds.
***Full Recovery between efforts of at least 6-8min***
As in the profile above, the easiest way is to start with the Sprints and work up through the 30sec, 1min, 2min, then 4min effort. But as long as all the durations of times are incorporated in the ride, then the order is not as important.

Sample Day 3

0:15:00
10TSS
7 Way Hips - Before Strength/Riding

On a yoga mat or soft carpet, lie on your side with upper and lower body in a straight line. Keep your body straight throughout the movements.
Repeat these steps on each side/each leg.

Sample Day 3

0:15:00
5TSS
Core and Leg work - Lifts/Planks/V-sit

Start on a yoga mat or soft carpet. 
Lying on your side do 50 leg lifts, then turn over and do 50 with the other leg. Lift your leg about 12-15 inches from having your feet together.
Then move into a plank position (either with arms extended or on elbows) for 2 minutes or until failure. Throughout the 2nd minute of the plank do 10 reps of a bent knee leg lift for each leg. (knee bent at 90 deg. angle and lifting heel to the ceiling) Then rest for 1 minute on your mat. Finally, do 1 minute of a V sit with your legs and your upper body off the mat.
Repeat these steps 3 times for a 10 min set or 5 times for a 15 min set.

Sample Day 4

0:10:00
Stretching Session.

Please spend some time stretching today. During each stretch, hold for 30 seconds and you should feel the stretch subside before 30. If the stretch is not going away, you may be stretching too hard. Please print this off. Click on the paper clip to download this pdf of common stretches. Feel free to split this up between lower and upper body if pressed for time.

Sample Day 5

0:15:00
10TSS
7 Way Hips - Before Strength/Riding

On a yoga mat or soft carpet, lie on your side with upper and lower body in a straight line. Keep your body straight throughout the movements.
Repeat these steps on each side/each leg.

Sample Day 6

2:00:00
95TSS
VO2 Max - 5x1 min Int. - 2 sets

Nice long warm up Z1-Z2. Try to do these efforts when you are on flat or slightly downhill road. Do 2 sets of 5 x 1 min VO2 max/Z5-6 with 1 min recovery/coasting in between  Total of 10 min per set Ride steady at least 5 min between sets Finish ride in Z1-2

Full Send Racing - 2018/19 Winter Wonderland Plan

$100.00 - Buy Now