TWO WEEK INTRODUCTION PLAN

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:34

This 2 week mesocycle is aimed at any regular cyclist, of any level who wants to sample a coached plan format. Whether it's a lack of stimulation or wishing to explore the coached environment these two weeks will give an overall sampling of the sessions on offer at Elevation Coaching. All sessions are Garmin IQ and Zwift exportable.
For more info check us at www.elevationcoaching.cc

Sample Day 1
1:30:00
76.3TSS
ME 6x6 Strength 1.5hrs

Warm Up: 10 mins riding progressively from Z2 to Z4 by the end of the 10 mins. Spin 5 min.


Session: Carry out a continuous 48 minute effort of the Interval pattern. 

Interval Pattern: 3 minutes Z3 (Tempo) Cadence 60-65rpm > 3 minutes Z3 (Tempo) Cadence 85-90rpm > 2 minutes Z1 self-selected cadence.




All remaining time outside efforts at Z2 Cadence 85-95rpm

Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

Sample Day 2
1:00:00
25TSS
Recovery ride 1 Hr

Recovery ride: Z1 at cadence 85-95rpm.

This ride is not a training ride, it's purpose is to flush the Fascia and toxins from the muscles produced previously. And to keep pedaling fluidity.
If you need to stick to a flatter route today to achieve this use one. Don't get dragged into any battles as riders pass you in your low speed.
Use this as an opportunity to enjoy your bike.

Sample Day 3
1:30:00
82.6TSS
Tempo and Sprints 1.5 hrs

Warm Up: 10 mins riding progressively from Z2 to Z4 by the end of the 10 mins. Spin 1 min.


Session: Carry out 2 sets of the following interval pattern with 10 mins Z2 between sets. All at cadence of 85-95rpm.

Interval Pattern: 20 minutes at Z3 Tempo with a 5 second sprint every 3rd minute.
Carry out any additional time to completion at Z1-3

Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

Sample Day 4
1:00:00
25TSS
Recovery ride 1 Hr

Recovery ride: Z1 at cadence 85-95rpm.

This ride is not a training ride, it's purpose is to flush the Fascia and toxins from the muscles produced previously. And to keep pedaling fluidity.
If you need to stick to a flatter route today to achieve this use one. Don't get dragged into any battles as riders pass you in your low speed.
Use this as an opportunity to enjoy your bike.

Sample Day 5
2:00:00
123.9TSS
VO2 Efforts 5 and 2 Minute 2 hrs

Warm Up: 10 mins riding progressively from Z2 to Z4 by the end of the 10 mins. Spin 1 min.


Session: Carry out a 2 hour endurance ride at Z1-3 mostly and include the following efforts in each hour of the ride. Use differing gradient on each of the efforts.


1 x 5 minute Z5 effort
2 x 2 minute Z5 efforts

Finally finish with two full 15 second race sprints with 2.5 minutes easy in between.





Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

Sample Day 6
3:00:00
141.9TSS
3 Hour Endurance Group Ride

Warm up: Take 5 mins to gently loosen the legs

Session: Ride in your aerobic Zones, cadence 85-95rpm. Try to keep in Z2 but not more than Z4 for any prolonged period. Try to achieve around 300m climbing at least per hour.

Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

Sample Day 8
1:30:00
115TSS
40 20s 1.5 Hours

Warm Up: 5 minutes at Z2, 5 minutes at Z4 Cadence 85-95rpm. Spin easy for 5 minutes.

Session: Carry 5 sets of the following interval pattern with 5 minutes riding at Z2. All at cadence 85-95rpm

Interval pattern: 40 seconds at Z6 into 20 seconds at Z2. Repeat this pattern for the 5 minutes


Carry out any remaining time at Z2/3


Warm down: In the last 10 mins keep cadence high and reduce the force on the pedals. If you brought a protein drink, drink it now to start the process of recovery early.

Post Ride: 1-2 hours after the ride consume a good carbohydrate and protein meal. Split as 50% carbohydrate, 30% protein, 20% fat.