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Fitness Builder - Intermediate & Master

Author

Wayne Girdlestone

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

cycling road cycling intermediate advanced masters power based hr based base period

Refund Policy

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.

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Plan Description

This is a solid 12 week program with recovery weeks of 8:30 on the bike and a peak week of 14hrs.

Designed for the Intermediate & Master cyclists of all disciplines who lead a busy life but can fit in 6 days per week of training, with typically 2 hours available Tuesday through Friday and 2-4 hours available on Saturdays and Sundays.

The plan is designed to work indoors as well as outdoors and is suitable for athletes training with power, heart rate or perceived exertion.

An FTP test in the 1st week and again in the last week is also included to help you gauge your progress.

As with all our training plans, it can be uploaded to compatible trainers and head units to ensure you achieve optimum results.

Enjoy...



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
11:10 hrs 4:00 hrs
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Workouts Per Week Weekly Average Longest Workout
11:10 hrs 4:00 hrs
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Wayne Girdlestone

Virtual Training Centre

Specializing in training and racing with a power meter for road, time trialling and mountain biking.

Includes e-mail, telephone or Skype every 2 weeks. Training plans are written in 1-4 week blocks, customized to your unique needs and goals.

Pre – race mental preparation

Sample Day 1

1:00:00
34.5TSS
L2a. Aerobic

L2a. Aerobic
Focus: Endurance

Sample Day 2

1:00:00
34.5TSS
L2a. Aerobic

L2a. Aerobic
Focus: Endurance

Sample Day 3

1:00:00
34.5TSS
L2a. Aerobic

L2a. Aerobic
Focus: Endurance

Sample Day 4

1:00:00
28.4TSS
L1a. Recovery

L1a. Recovery
Focus: Recovery

Sample Day 5

2:00:00
136.3TSS
TB1. Test-FTP

TB1. Test-FTP
.
This is best done on an indoor trainer, however a quiet relatively flat route is also fine. 
.
Make sure however that the test conditions are as close to one another as possible...

Sample Day 6

2:30:00
98.6TSS
A2. Group Ride-Easy

A2. Group Ride-Easy
Focus: Endurance

Sample Day 8

1:30:00
67.4TSS
L3g. Tempo-Cadence Int

L3g. Tempo - Cadence Int
Focus: Endurance, Strength, Strength, Speed

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