Betera Coaching 8 Week Winter Engine Builder Phase 1 based on RPE and Time

Author

Sarah Matchett

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 6 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate time goal

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Summary

This plan is for the intermediate athlete looking to take their training to the next level and boost their FTP. This plan assumes your are familiar with working with power as your primary training metric. If you are new to power training or are not sure if this is the plan for you, please don't hesitate to email me with questions. Sarah@BeteraCoaching.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:32

Sarah Matchett

Betera Coaching

USAC Expert Level 1 Coach

Online Coaching, Group CompuTrainer Classes

Back to Plan Details

Sample Day 1

1:20:00
74.5TSS
Tempo and Leg Speed at FTP

4 rounds of

3x1 min fast pedals - hard

2 mins endurance then

5 min HIgh Tempo

2 min rest

Repeat 3 - 4 times

Sample Day 2

1:10:00
61.7TSS
Progression Ride 1

Warm up 5 - 10 mins building to zone 2 then ride 30 mins staying in upper zone 2 as much as possible.

MS:

20 min Easy
15 minutes Endurance
10 minutes Tempo
5 min High Hard

5-10 minutes easy spinning to cool down.

Use your lap button on each interval and just try to build the power a bit with each lap.

Sample Day 3

1:18:00
64.3TSS
Key Workout - 4x10 min Tempo with Fast Starts

Warm up 12 mins building to zone 2 by increasing power slightly every 3 mins.


MS 4 x 10 minute blocks as follows:
Target Tempo Z3
Cadence - 85 - 95
1 minute HARD (this should be 10 - 20% above your FTP so this is not an all out sprint. If you cannot hold tempo after this 1 min interval - you started too hard).

followed by 9 minutes at a solid Tempo Effort.

After each one of these ride 1 min easy as you like in zone 1, then move back up to zone 2 for the remainder of the 5 min rest period.

Lap each of the 10 min intervals and try to make them progressive - so your last interval is stronger than your first.

Sample Day 4

1:30:00
45.12TSS
Easy Ride

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 5

3:00:00
Progressive Endurance 2.5 - 3 hours (if Outside)

WU: 15 minutes getting the legs ready.
1st 50 mins – ride easy - low zone 2 activley trying to holding back and checking yourself on every hill.
2nd 50 mins – ride steady, not pushing but not actively riding slow.
3rd 50 mins – ride tempo so a solid steady pace having to focus to maintaint hte work.
FInal 10 mins - crush it, just go hard with whatever is left in the thank
Don't stress too much about your specific power or heart rate numbers. Focus instead on the spirit of the workout. First hour should feel easy like you're holding back. Next hour should feel like your happy place, riding along not going slow, not pushing hard. 3rd block shoudl feel like you're having to focus to do the work and the final 10 mins should be hard.
The greatest gains come at the end of a ride like this, especially if you finish strong.
CD: make sure to pedal easy for 15minutes before you get home.

Sample Day 5

1:22:00
68.5TSS
Progressive Ramps - If Stuck inside

Focus: High power intervals. It is important to mix in these higher power intervals into your Ironman build to make sure your engine is firing an all cylinders.

WU: 15 min EZ spin

MS:
6 min build intensity every 2 mins effor
2 min EZ spin
9 min build by 3 min
3 min EZ spin
12 min build by 4 min
5 to 8 min EZ spin then:
20 min build by 5 min to best effort! Tough!

CD: EZ spin for 10+ min.

Sample Day 6

1:17:30
50TSS
Endurance with Bursts - Goal is a total of 2 hours today unless stuck inside

WU: 10-15 minutes working from Active Recovery training zone into Endurance Zone 2 ---------- MS1: Set a pace at Zone 2 Endurance and hold this pace for the next hour. Within this hour, do a 10-12 second out-of-the-saddle burst every 5 minutes, targeting max wattage and making sure cadence stays high. Vary terrain. --------- CD: 5-15 minutes of easy pedaling in Active Recovery.

Betera Coaching 8 Week Winter Engine Builder Phase 1 based on RPE and Time

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