Gain 20-30 Watts in 8 Weeks! Proven Pro Training Methods. Heart Rate & Power, 7-9 hrs/wk.

Average Weekly Training Hours 08:31
Training Load By Week
Average Weekly Training Hours 08:31
Training Load By Week

In this 8 Week Training Plan I share some 25+ years of racing experience and training knowledge that I have gathered while racing as a professional cyclist and later as a coach to some local and international amateur and professional cyclists. The training in this plan will result in big improvements in your threshold power and overall strength. The training plan is designed for men and women road cyclists and triathletes who are serious about becoming stronger, train with a power meter or heart rate monitor, and train on average between 7-9 hours/week. One day per weekend is left open for group rides or rides “on feel”. The training plan starts with a 20 minute power test to determine your current threshold power. Even if you only train with heart rate, this plan will still work for you. Simply follow the specific heart rate zones and do the alternative session provided on "power testing" days. Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-9 hours/week. This plan is the result of 25 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout. Please note you should receive a "Plan Description" PDF with the plan which includes more details and a link to calculate your specific heart rate or power zones. If you do not receive the PDF please email me at: simonsayscycling@gmail.com.

Sample Day 2
1:30:00
Power Test - 20 min

On waking record your body weight. Record your power on 1 second recording rate. Calibrate your power meter before the test, if required. Warm-up for 30-40 minutes.

Power Test: perform 1 x 20 minute all-out sustained effort. Avoid starting too hard in the first 1-2 minutes. This effort is comparable to a time trial race.

Input your average power in to the Training Zones calculator provided in the Plan Details.

*Optional - after a full recovery perform 1 x 20 minute upper Zone 3 / SS rpm.

Sample Day 3
1:30:00
Big Gear 45 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 45 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.

Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.

Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 4
1:30:00
Sub Threshold 2 X 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.

Perform 2 x 20 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.

Sample Day 6
2:00:00
Tempo ride

After a good warm-up ride continuously in your Tempo zone / Self Selected cadence. Warm-down 5-10 minutes in Zone 1 / 90rpm+.

Sample Day 7
2:30:00
Ride on feel - group option

Road / All Zones / SS rpm. Ride as you feel with no structured training. You can do a group ride (optional). Enjoy the bike!

Sample Day 9
1:30:00
Sub Threshold 1 x 30, 1 x 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.

Perform 1 x 30, 1 x 20 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.

Sample Day 10
1:30:00
Big Gear 45-60 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 45-60 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.

Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.

Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Simon Kessler, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.