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

Author

Scott Maclean

All plans by this Coach
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Length

4 Weeks

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Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
5:02 hrs 2:00 hrs
Strength x4
1:45 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
5:02 hrs 2:00 hrs
Strength
1:45 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Scott Maclean

Kinetic 365 Coaching

Scott Maclean is an international level coach and bike fitter with over 30 years experience. Coach Scott has a proven track record that spans the full spectrum of cycling levels and abilities that stretches from Olympic athletes to absolute beginners.
Scott works with all age groups and offers one to one personalised coaching and training, club and team coaching seminars, training camps, bike fits, DNA testing, nutritional planning and motivational support.

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