18 Week Training Plan : Full Pre Season Prep (Sunday OFF / 4 workouts during week)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:39

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 4 workouts during the week to help with those juggling being a time crunched athlete.

Sample Day 1
1:00:00
39.29TSS
1hour Endurance

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

Sample Day 2
1:00:00
40.03TSS
Recovery spin with small tempo efforts

This workout is designed to wake the legs up a bit and aid recovery. zone1 Recovery spin except in the last half hour do 3 x 3(3) high zone3 and 105RPM's

Sample Day 4
1:00:00
49.94TSS
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"
https://fascatcoaching.com/tips/tempo-training/

Sample Day 5
1:00:00
36.43TSS
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
2:00:00
86.87TSS
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
1:00:00
52.99TSS
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" https://fascatcoaching.com/tips/tempo-training/

Sample Day 9
1:00:00
42.3TSS
zone 2 ride with Spin ups. low key.

todays ride is zone2 focus, again building time on the bike and endurance. Just get the time in the saddle. Also to keep yourself busy today do 4 sets of 3 minutes at high zone2 but at 100-110RPM's. The point of this exercise is to work on your pedal stroke as well as make sure you body can handle a variety of cadences (to keep cramping from happening and so on, on important rides)

Colorado Coaching Group
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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.