18 Week Training Plan : Full Pre Season Prep (Sunday OFF / 3 workouts during week)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:34

Welcome to Colorado's Coaching Group 18 week training plan! This plan is designed to get you prepped and ready for the season. Over the course of this plan you will build both in Tempo, Sweet Spot, and threshold, with touching on V02 towards the end of the plan to start getting ready for those first few races.
This plan has all Sundays off and 3 workouts during the week to help with those juggling being a time crunched athlete.

Sample Day 1
1hour Endurance

1 hour of endurance/zone2 riding. Aiding recovery but still building the saddle time.

Sample Day 3
Tempo: 3 x 5 minutes

3 x 5 minutes ON (zone 3)5 minutes OFF
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"

Sample Day 4
Light Spin with a few sprints 5 x :15(1)

zone1 recovery spin
one set of 5 x :15(1) zone6 sprints.

Sample Day 6
2 hour ride with single legs

Stick to zone2 endurance focus. but at the end of the ride do 2 sets of 10 minutes of single leg drills. 45 seconds on each leg, using the 15 seconds in the minute to switch legs. These should feel pretty hard and should feel hard to keep smooth. work in a big gear to make it

Sample Day 8
Tempo: 3 x 7 minutes

3 x 7 minutes ON (zone 3)4 minutes OFF
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"

Sample Day 10
Cadence Pyramid

This is a zone 2 workout. Warm up for 10 minutes. Then complete 2 cadence pyramids. While in Zone 2 shift down so your cadence is 50 rpm while maintaining same power. Every minute shift to an easier gear till you reach 110 rpm. Then do the opposite by shifting into a harder gear every minute back to 50. Repeat. Hold the same power range while just varying cadence.

Sample Day 11
Zone 2: Endurance with SPRINTS

Steady "All Day" Pace. Aim for mostly Zone 2
Zone 2 is your all day pace - the foundation of your aerobic engine. Power should be 56% - 75% of FTP
SPRINTS: for the middle 60 minutes I want you to do 6 sprints (1 every 10 minutes) max 5 second effort on flat or slightly uphill terrain. Out of the saddle full gas using a mailbox, tree or pole as your finish line.

Colorado Coaching Group
Colorado Coaching Group

Colorado Coaching Group is a cycling coaching company based entirely in the foothills of Colorado. We are are passionate about spreading the knowledge and experience we have gained through years of of coaching a wide arrange of athletes, and also personally racing professionally.