MSquared Coaching - 12 Week Improver Level Cycling (Indoor RPE)

Author

Michael Masters

All plans by this Coach

Length

12 Weeks

Typical Week

3 Day Off, 4 Bike

Longest Workout

1:56 hrs

Plan Specs

cycling road cycling intermediate tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

The 12-week Improvers’ plan is suitable for a variety of cyclists with the common end goal of completing a sportive or 100 kilometre ride. It is also ideal for cyclists who ride regularly but haven’t followed a structured training plan before or who are returning to the sport after a bit of a lay-off. If you are currently fit and active, doing at least three 60-minute bouts of exercise a week, but not necessarily a cyclist, this is also the plan for you.

All the sessions are indoors and use a powermeter and incororate an Endurance ride, Skill ride and Strength/ Force ride to help you improve. The training weeks are typically broken down into three rides, two mid-week and one at the weekend. The volume of training is between 3-6.5 hours per week and can easily be adjusted to fit the plan around your life.

These workouts use the Borg scale (1-20) but TP only allows 1-10. To use the scale correctly add 10 to the figures shown and use this chart for more explinations. http://docs.wixstatic.com/ugd/68b289_4fb8b77a88d8437f8c18815b9cef4571.pdf

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:39

Michael Masters

MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches on the scene.

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.

Back to Plan Details

Sample Day 1

0:46:00
26.2TSS
Endurance 3R's (Ramped Recovery Ride)

Very easy recovery spin on the indoor trainer. Small chain ring only. Light on the pedals. No Power today

Sample Day 3

0:46:00
51.8TSS
Ramp Test

This test requires a Heart Rate Monitor, turbo trainer and a computer (ideally with a cadence measurement). Your bicycle should have a close ratio rear block (e.g. 52 x 18/17/16/15/14/13).

Sample Day 8

0:46:00
28.7TSS
Endurance 3R's (Ramped Recovery Ride)

Very easy recovery spin on the indoor trainer. Small chain ring only. Light on the pedals. No Power today

Sample Day 10

0:56:00
53.3TSS
Force 01 - Hills

Raise Front Wheels 4-6 inches. If your limiter is force, this is the workout for you

Sample Day 17

1:07:00
59.2TSS
Force 02 - 3,3,3s

Raise Front Wheels 4-6 inches. If your limiter is force, this is the workout for you.

Sample Day 24

1:10:00
90.5TSS
Force 03 - 3,3,3s..... uppin' it!

Warm up for 17 mins as described followed by 12x3 mins with 1 min rest as described. 5 min cooldown

Main set
Notes: Maintain 65-70 rpm for all but easy gear. Your cadence will want to drop during the isolated leg training and rests, try to keep it near 90 rpm

Sample Day 31

0:45:00
49.5TSS
Force 04 - Rep It

Ease into it; these should feel good at the begining but will challenge you by the end.

MSquared Coaching - 12 Week Improver Level Cycling (Indoor RPE)

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