Ready for Spring - Road Base-Build -8-12hrs

Average Weekly Training Hours 08:12
Training Load By Week
Average Weekly Training Hours 08:12
Training Load By Week

3 months of fall/winter training to get you fit and ready to race and ride your road bike!

Features Downloadable workouts for Garmin/Zwift/Trainer Road and a short core workout to help you stay healthy on and off the bike.

The plan is 8-12 hours a week with options noted to extend or reduce as your schedule dictates

This plan builds your strength, endurance, coordination (cadence) and muscular endurance. Workouts are doable outside or on the trainer.

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For $99 Canadian I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account -> http://smartathlete.ca/training-plans/
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Please feel free to email me peterglassford@gmail.com for more

Thank you for checking out my plans!

Peter

Sample Day -5
0:30:00
easy rec spin + prep bike

easy spin today. Include a 1-5 x 30sec spinups to max RPM to get activated. These are done by spinning 10sec fast / 10sec faster / 10sec max RPM (by feel). Gearing should be easier. The last couple spinups can be a bit harder but keep focus on very high and smooth RPM. The Overall RPE of ride very low Additionally, use today to make sure bike is 100% ready to go for upcoming training and/or races

Sample Day -4
1:00:00
Test/Race Prep Day ( RST PRD )

*Today is to get your body and mind ready for upcoming test or race.
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* Triple check that bike works, bolts tight, tires are in good shape, devices working/calibrated.
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-Overall RPE Of this ride should be LOW (5 / 10 ) but the few efforts should be 9.5-10/10RPE
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WU: 15min building hr to 70-75%mhr
*including some <5sec efforts and HIGH rpm work is great .
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Main WO:
= 4 x 45sec max efforts, each should be slightly harder and should be done mostly seated.
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- at least 5min recovery bw easy pace to ensure no fatigue tomorrow
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CD: spin down and remember to clean up, eat/drink promptly after your workout.

Sample Day -3
1:30:00
109.1TSS
Test - CP3 AND CP20 (DL2-RPE)

Today you will warmup and do a 3 min TT, do 10min easy spinning then 20min TT ... easy! Don't overthink this. It is just a workout. Show up and pedal. There is nothing special you can do today.
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Common errors: Not calibrating, not having power or repeatable distance, underfueling in day/morning before, eating too close to test, Not having fan/cooling indoors, using different devices.
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* if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email
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**for trainer/zwift USE MANUAL MODE so you control wattage/output
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WU: Like a race. Be sweating and activated before the workout. Customize this to your preference so you are familiar on race day.
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If you don't have a personal WU try 20-30 min w. 3-6 x 45-60 sec hard efforts with slightly higher cadence. Aim to have HR close to threshold/race average HR by end of warmup.
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Main WO:
- Complete a 3min TT holding the best Power output you can for 3min. Do not pace for the 20min, this should be very hard/fast.
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- 10min very easy spinning. Try to keep this duration the same between tests to gauge recovery ability.
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- 20min TT holding best power output for 20min, a 10-30sec hard start then settle in a bit below target watts for first 10min is usually the best strategy.
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CD: Spin easy to finish time
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POST: TELL ME how you felt, strategy and anything about the days before, list key workout data (you should see this on your device as you finish interval) :
Cp3 - 330w avg , max HR = 180bpm
Cp20- 240w, max HR = 170bpm

Sample Day -1
1:00:00
66.5TSS
MAF Test - 30min sub max HR for Distance (DL-RPE)

* on trainer or track or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR. - *You will ride at or just below Maf HR. We want to see how fast you can go at an easy pace. Over time we want this pace to get faster. - => MafHR is 180-AGE, add 5bpm if training has been going perfect, no sickness/injury in last year. * USE PAST MAF HR IF HAVE DONE BEFORE - WU: Slowly build HR to your Goal MaF HR over 20-30min. - MAIN WO: = Once you are just under MAF HR Press LAP on your device and start the 30min effort - Press Lap every 10min to get an idea of how your pace is changing. - = Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off if you are at MAF HR - = WE Expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress ! - CD: = Finish time easy endurance - - POST : Please post the values for each Lap: - AVG HR / Speed / Distance / Watts / Cadence 1) 145bpm / 30km/hr / 3km / 200w / 90rpm 2) 145bpm / 29km/hr / 2.7km / 190w / 88rpm 3) ...

Sample Day 2
1:01:20
64.08TSS
Sweet Spot - 3 x 10 (DL2)

sweet spot - a mix of tempo/threshold to get lots of bang for your training-time buck !
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Warmup by doing 2x Seated STOMP sprints where you shift to a hard gear/low rpm/low speed and then STOMP your cadence up to ~80rpm and high speed over 8-12 seconds.
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MAIN WO:
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3 - 4 x 10 minutes On / 1-2 min EASY bw
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Ride at 88-93% of FTP (Cp60) or 83-88% MHR, your RPE should be ~7/10, with a few 'gears' left to push threshold, TT, Vo2 above this. Not race pace but breathing should be noticeable.
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RPM 80-90RPM (moderate)
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Leave 3 minutes recovery between spinning at wattage that holds HR at 70% MHR
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Sample Day 3
1:30:00
63.4TSS
Road Endurance - Flat to Rolling

Flat to Rolling Terrain - Aim to be pedaling all ride. - Avoid coasting and big drops/spikes in HR - Limit efforts to 8/10 (ie. not sprinting) and try to match this with <80% MHR. Starting to notice your breath deepening or quickening is a good indicator you are leaving desired range. - overall RPE of ride should be 6-7/10 and average HR in 65-75% Max HR - limit muscular fatigue due to pushing at top of endurance zone the whole time or from hills or from hard efforts or from low rpm.

Sample Day 4
0:45:00
24.86TSS
Recovery Spin 45 ( DL2)

very easy spinning on bike - Avoid sprinting, low RPM and sustained effort RPE should be 5 or less out of 10 - "like a walk on the bike" - no hard breathing, make it social, move gently for duration. - A small break to socialize/errands/coffee or to sit in the sun is great - do not fall into the trap of training on recovery days

Peter Glassford
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Smart Athlete Coaching

Smart Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

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