4 Week Transition Sweet Spot Builder for Beginner to Intermediate Road Cyclists Part 1

Author

Scott Maclean

All plans by this Coach

Length

4 Weeks

Typical Week

6 Bike, 1 Day Off, 4 Strength

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters time goal power based base period

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Summary

This 4 week training plan is designed by leading Scottish Coach, Scott Maclean. Scott has coached for 20 years and has a worked with several national champions and international cyclists and triathletes. His work at the Glasgow Commonwealth Games in 2014 was rewarded with coaching awards and accolades for the work he did with African cyclists. Scott presently works with some of Scotland's leading cyclists form Youth to Senior while also training several GB age group Triathletes. Scott is passionate about fitness for all and has a wonderful reputation for progressing ALL whether it be a beginner or seasoned racer. A long and established career in education as well as coaching means Scott has a tremendous level of professionalism as well as a unique skillset for personalising training with empathy and motivation for all that he works with.

This plan is perfect for riders who are using turbo trainers for their training BUT sessions can be applied to the road whether weather allows. Optional road sessions are added in. This s a very comprehension start to any training plan and although it is suited for beginners it is perfectly fine for any rider who is looking to restart their training.

This plan is part 1 of a winter training plan will introduce you to testing, pedal drills, strength work, sub threshold building and off the bike strength and conditioning plans.

This is a starter block of training and will guarantee the athlete moves through the transition phase at the start of any training plan safely and ready for more intensity as they progress during the winter.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:47
Training Load By Week
Average Weekly Training Hours: 06:47
Average Weekly Breakdown

Scott Maclean

Kinetic Cycle Coaching

Scott has worked in coaching & athlete development for over 30 years working with local, national and international cyclists. Coach Scott has a proven track record and has helped beginners complete their 1st century ride through to elite riders competing at the Commonwealth Games and Youth Olympics.
Scott works with all age groups and offers one to one support, club and team coaching seminars, training camps, bike fits & offers a range of training methods & plans that work to individual needs.

Back to Plan Details

Sample Day 1

1:00:00
51TSS
Fitness Metric Collection - Complete Test if You Have No Starting Metrics

In this session your effort will provide you with the fitness metrics that will require to progress your training effectively throughout this 12 week programme.

You need the ability to capture the 20 min TEST period during this workout. Most cycle computers have a lap function so use that if possible. This will capture the heart rate/power/speed/cadence etc (depending on what device you use)

For this plan - it is power we are using - so this test will capture your Functional Threshold Power - FTP. You will use the 20 min value and the subtract 5% from it to give you a present FTP score. All training will be based around that. Your heart rate score for the test will be known as FTHr - Functional Threshold Heart Rate - you use the value produced from the test with NO subtractions.

Inside your profile in Training Peaks you enter the power threshold number and then use the Andy Coogan method in the drop down to create the zones - hit calculate and then apply.

Inside your profile you also enter the threshold heart rate score from the test. Use the Joe Friel for cycling method to create the zones - hit calculate and then apply.

This plan starts with a test as I am your coach but I have no data for you so we are working from scratch - this is why I am using perceived exertion - this makes everything neutral and easy for all to complete. I advise you to complete this test even if you have test data. You have invested in yourself by accessing this plan so see it as a fresh start. You will not regret it. You can use your heart rate monitor and power meter (if you have one) This test can also use virtual power via online platforms such as Zwift - This plan smashes online platforms as it has been tried and tested!


Warm-up for 10 minutes at perceived exertion 1-2. Then do 3x1 minute intervals at high spin (a cadence of about 110 -115rpm) at tempo pace (perceived exertion of 3 or 4). Then do 5 minutes at recovery pace (perceived of exertion of less than 2). Then do 5 minutes at lactate threshold - this is your hard sustainably pace(perceived exertion of 4 or 5). This 5 minute effort will open you up for the test. Try to keep it at the bottom of this zone for the first 3 minutes of the 5 minute effort. Recover at recovery pace (perceived exertion of less than 2) for 5-10 minutes before beginning the test.

The Test is a max effort - this means you work up to max and don't start sprinting from the gun! I want you to think of all exercise starts anaerobic and your body requires around 2 mins to start using oxygen in the complex game of energy production. If you smash these first few minutes then it's game over! You'll produce too much waste materials and carry them like lead weights throughout the session. So out strong but controlled. Build up the pace during the first 10 mins. If you are using a heart rate monitor then guide yourself towards that 88-92% range of max. If you using power and have an idea from previous tests then look at 90-95% of that score for those first 10 mins. If you are breathing like you have just finished a sprint then you are too hard - back off. After you complete the first 10 minutes you should be able to up the pace some, but still should never be breathing ragged for the next 5 minutes. After 15 minutes up the pace again, and during the last 3 minutes really punch it. Try to keep your breathing regulated well until the last 3 minutes. You know you paced yourself well if you are able to up your pace like this and die right at 20 minutes. Recover for at least 15 minutes (perceived exertion of less than 2) after the test.

Sample Day 2

0:30:00
Kinetic 365 Press Up Plank Drill Starter

YOU MUST READ THROUGH PRE ACTIVITY COMMENTS FIRST PLEASE

home 3D circuit
Press up x 10
straight in plank for 30 seconds
Press up x 8
straight in plank for 30 seconds
Press up x 6
straight into plank for 30 seconds
REST 60 seconds
Repeat
REST 60 seconds
Repeat
Rest 2 mins
clock should be around 12 - 15 mins
Repeat above but do static pull press up hold and then drop to plank hold on elbows x 10
straight in plank for 30 seconds
Repeat static pull press up hold and then drop to plank hold on elbows x 8
straight in plank for 30 seconds
Repeat static pull press up hold and then drop to plank hold on elbows x 6
straight in plank for 30 seconds
REST 60 seconds
Repeat
REST 60 seconds
Repeat
Finished - amazing what pain can exerted without really moving :)

Sample Day 2

0:40:00
20TSS
Optional 8 min Pedal Drills at high cadence with ramp and 15 secs repeats

This session will help you recover from the TEST

Pedal Drills are essential over the winter

Aim to do at least 50% of this session if you are feeling fatigue

Make sure you are drinking well and have a sound nutrition plan to make sure you can recover and build in relation to the work you do.

Developing pedal drills with cadence ramp

7 min drill block

3 minutes 90/95 rpm
2 minutes 100/105 rpm
1 minute 110/115 rpm
30 seconds 115/120 rpm - then straight into 3 x 15secs fast with 15 secs easy


15 secs easy
15 seconds 115/120 rpm
15 secs easy
15 seconds 115/120 rpm
15 secs easy
15 seconds 115/120 rpm

Easy 2 mins recovery

repeat 3 more times for 40 min effort

Sample Day 3

0:55:00
53.4TSS
Introducing Sub Threshold Building to the Plan with 5 x5 mins @ 85-90% FTP with 3 mins recovery

First Session building the Sub Threshold engine.

This is where you will see great gains and is where a lot of athletes just get wrong. This is NOT easy spinning but it's not eye balls out. However, it is all about time in the zone and not about ramping up the effort during the last few minutes - just because you feel so strong!

Everyone on the planet has the same blood triggers to lactic acid and will start to produce lactic acid exponentially at that level. (sorry this is not a physiology lecture so I am trying to keep it simple) So basically you are looking to create a small sea of lactic acid in the blood and not an ocean. This some small sea can then flow and be kept at bay from developing into an ocean by the bodies systems. The more we expose the body to these 'larger than normal' levels then it more it can tolerate it - break it down - reuse it! So think CONTROL! The higher power will come and will come without pushing for it!

Ok let's get training

This is long warm up session to get you fully going - there will be option for shorter 10 min warm up in other sessions. All depends on time

2 mins spin at 40-60% FTP
3 x 2 mins ramp at 60-65% - 70 - 75% - 75-80%
2 min recovery at 40-60%
3 x 5 sec HARD/FAST with 55 secs recovery
4 mins spin recovery before you start session - get clear what you are doing - nail it!

5 x 5 mins at 85% - 90% of FTP with 3 mins recovery

Sample Day 4

0:30:00
Kinetic 365 Press Up Plank Drill Starter

YOU MUST READ THROUGH PRE ACTIVITY COMMENTS FIRST PLEASE

home 3D circuit
Press up x 10
straight in plank for 30 seconds
Press up x 8
straight in plank for 30 seconds
Press up x 6
straight into plank for 30 seconds
REST 60 seconds
Repeat
REST 60 seconds
Repeat
Rest 2 mins
clock should be around 12 - 15 mins
Repeat above but do static pull press up hold and then drop to plank hold on elbows x 10
straight in plank for 30 seconds
Repeat static pull press up hold and then drop to plank hold on elbows x 8
straight in plank for 30 seconds
Repeat static pull press up hold and then drop to plank hold on elbows x 6
straight in plank for 30 seconds
REST 60 seconds
Repeat
REST 60 seconds
Repeat
Finished - amazing what pain can exerted without really moving :)

Sample Day 4

0:40:00
20TSS
Optional 8 min Pedal Drills at high cadence with ramp and 15 secs repeats

This session will help you recover from the TEST

Pedal Drills are essential over the winter

Aim to do at least 50% of this session if you are feeling fatigue

Make sure you are drinking well and have a sound nutrition plan to make sure you can recover and build in relation to the work you do.

Developing pedal drills with cadence ramp

7 min drill block

3 minutes 90/95 rpm
2 minutes 100/105 rpm
1 minute 110/115 rpm
30 seconds 115/120 rpm - then straight into 3 x 15secs fast with 15 secs easy


15 secs easy
15 seconds 115/120 rpm
15 secs easy
15 seconds 115/120 rpm
15 secs easy
15 seconds 115/120 rpm

Easy 2 mins recovery

repeat 3 more times for 40 min effort

Sample Day 6

0:56:00
57.4TSS
2 x 15 mins Sub Threshold with 7 x 5 sec Anaerobic Speed Tags with 55 sec recovery

In this session you will complete 2 sub threshold workouts. The first at the start and the second at the end. However in the middle you perform your first speed tags. These will only 5 secs long! Easy eh. The muscle cell has approximately 5 secs of stored energy. You are going to use that up at with spin efforts as fast and hard as you can! You are learning how hard you can go. The power output is close to your peak power! You must not save anything back. There is no point training hard if you are in the habit of waiting until the last effort before you nail it. In this session - although it is only 5 secs - you will start to reduce the power out as you will just NOT BE able to keep the numbers up. That is what we are looking for! Warrior efforts.
The initial sub threshold effort and then the finishing sub threshold efforts are wonderful markers to use to compare what the heart rate is doing in relation to the power. I like to start these with the heart rate driving the second effort! So I set the power at what it should be BUT to start with in phase 1 you use 5 beats off the threshold score as your upper limit. This means that the power might be down to start with on the second effort - no problems - that's what we expect to start with BUT it will get better. Remember the heart rate is measuring how hard that internal engine is working and the power is measuring what the output is. Using the heart rate is important at this stage!


So this session starts with spin warm up over ramp efforts from 40-70% FTP

then

15 mins at sub threshold 85-90% FTP
3 mins easy at 40-60% FTP
7 x 5 secs HARD at 150-200% FTP
with 55 secs recovery
3 mins recovery
15 mins at Sub Threshold 85-90% FTP BUT YOU ARE GOING TO LIMIT YOURSELF TO A HEART RATE OF 5 BEATS BELOW THRESHOLD
5 mins cool down

YOU LAP EVERY EFFORT AS ALWAYS - YOU CAN THEN COMPARE THE 2ND SUB THRESHOLD EFFORT IN TERMS OF AVG POWER COMPARED TO WHERE IT SHOULD BE - YOU ARE LEARNING HOW TO DECOUPLE NOW

4 Week Transition Sweet Spot Builder for Beginner to Intermediate Road Cyclists Part 1

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