Boost Your Bike Endurance in 6 Weeks! - Intermediate

Author

Nadia at FasCat

All plans by this Coach

Length

7 Weeks

Typical Week

5 Bike, 1 Day Off, 2 Other, 1 Strength

Longest Workout

3:45 hrs

Plan Specs

cycling road cycling beginner intermediate masters weightloss hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Boost Your Bike Endurance in 6 Weeks! - Intermediate

Whether you're just getting started in cycling or are coming off a long break, this plan is a great way to boost your endurance so you can go the distance!

This plan will have you gradually building up the time and efforts on the bike across 4 weeks, then you'll have some extra recovery in week 5 so you can go big in week 6! You'll be riding lots of Tempo on the bike with some hills on the weekends and some Threshold efforts by the end of the 6 weeks. There's also cadence work in here to help you improve your pedaling power and aerobic efficiency and tips for how to make the most out of all those gears on your bike. And because we only get faster when we let our body recovery, there's rest days and 60 days of FREE YogaGlo to help you stay healthy!

You can ride the workouts in this plan using a heart rate monitor or you can use Rate of Perceived Exertion if you don't have a heart rate measuring device. A bike computer with cadence is also handyideal but you can count pedal strokes & do some math if you prefer. Then all you need is a clock and some time to ride!

If you have an advanced training device like a Garmin 520 bike computer or other TrainingPeaks compatible device or app, you can export the workouts to your training device & make sure you're riding at just the right effort to get the most out of your training (please see TrainingPeaks for a complete list of compatible devices and apps as it is often updated). Plus coupon codes for 30 days of FREE Premium TrainingPeaks membership will give you access to in-depth views of your training data after you've uploaded it post-workout.

This Intermediate plan is for the rider who has about 1-1.2 hours to ride during the week and about 2.5-3 hours on weekends. It assumes you've already been riding a little bit this season and are now set to increase your saddle time. This plan is for the rider who has ventured beyond the bike paths and into some rides with friends or maybe even a local club and is at home riding in traffic and groups. You have some solid aerobic fitness already from doing charity rides in the past or maybe from running half or full marathons but now you want to work up to riding the bigger distances!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:23

Nadia Sullivan

FasCat Coaching

USA Cycling Coach, USA Triathlon Coach, Serotta & Retul Certified Bike Fit Specialist

Monthly Personalized Coaching-Silver: includes a premium TP.com account, Monthly training plan, weekly data review, limited phone (1x per month)/email (1x per week) communication-Gold: includes a premium TP.com account, Weekly training plan, power file review as uploaded & unlimited phone/email communication.

For more Coaching options see http://www.fascatcoaching.com/compare.html

Back to Plan Details

Sample Day 1

1:00:00
38.3TSS
Tempo 4 x 7 minutes

4 x 7 minutes ON Tempo (zone 3), 3 minutes OFF
-
Perform the Intervals by riding between 84-94% of your threshold Heart Rate. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/
RPE 3-4 out of 10

Sample Day 5

2:30:00
EN: The Weekend Endurance Ride

Focus on the duration and ride primarily in zone 2-3. Keep it aerobic & fun!

Sample Day 17

1:00:00
38.3TSS
Tempo 5 x 5 minutes

5 x 5 minutes ON (zone 3) 2 minutes OFF
-
Perform the Intervals by riding between 84-94% of your threshold Heart Rate. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/
RPE 3-4 out of 10

Sample Day 18

0:35:00
17.5TSS
Active Recovery or OFF

Zone 1: very easy riding. Very little pressure to pedals, small ring only. This is a pleasurable ride - skip if you are busy or it causes stress. - NO HARD efforts at all- - carbohydrate snack/nap or extra 30-60 minutes of sleep tonight Recovery Techniques Training Tip: https://fascatcoaching.com/tips/recovery-techniques/

Sample Day 20

2:00:00
Athlete's Choice

You pick! You have freedom to do structure, ride unstructured, go hard, go easy. The Goal is to keep the mind fresh, make the training fun and keep you riding and enjoying the bike.

Sample Day 29

1:00:00
38.3TSS
Tempo 3 x 10 minutes

3 x 10 minutes ON (zone 3) 5 minutes OFF
-
Perform the Intervals by riding between 84-94% of your threshold Heart Rate. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/
RPE 3-4 out of 10

Sample Day 30

0:40:00
20TSS
Active Recovery or OFF

Zone 1: very easy riding. Very little pressure to pedals, small ring only. This is a pleasurable ride - skip if you are busy or it causes stress. - NO HARD efforts at all- - carbohydrate snack/nap or extra 30-60 minutes of sleep tonight Recovery Techniques Training Tip: https://fascatcoaching.com/tips/recovery-techniques/

Boost Your Bike Endurance in 6 Weeks! - Intermediate

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