Base - Sweet Spot Builders - Intermediate [2019]

Author

Coach Joseph Maloney

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

2:40 hrs

Plan Specs

cycling road cycling intermediate power based tss based base period

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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.

This plan will walk you through an 8 week progression of Sweet Spot Intervals (SSI). Sweet Spot Intervals are a keystone of early and mid season training. They are an excellent way to build your early season fitness and maintain that fitness into the mid season as well as provide a check-in for how things are going. This plan is best suited for riders who have 4-8 weeks of riding already under their belt and are ready to start with structured workouts to prepare for early season racing or build into the mid season to prepare for intensity.

The plan progresses in 2 week segments at each duration. The first week will challenge you to complete the duration and power targets and the second week will give you a chance to master the effort before moving on to the next increase in duration. It is important that you complete the efforts within the ranges before moving on to the next level of workout.

What does it mean to complete duration and power target? The aim is to sustain an average power within the workout range for given duration, the number of times. The best way to do this is to setup your cycling computer to show you the current intervals average power and use that to help you maintain your effort within the range.

Week 1-2: 3x7 minutes
Week 3-4: 2x10 minutes
Week 5-6: 2x15 minutes
Week 7-8: 2x20 minutes

These workouts are supplemented with tempo and endurance workouts to continue to build your base while supporting your threshold growth.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:38

Joseph H Maloney

JM Coaching Services

I provide coaching for all levels of endurance cyclists. I specialize in Off-Road training with extensive experience racing at a professional level in both XCO and CX. I want to help you reach your goals and I know that the key to this is targeted purposeful workouts, and engagement. I take care of the numbers, you focus on giving it 100% towards you goals.

Back to Plan Details

Sample Day 1

1:17:00
62.3TSS
Ranged Sweet Spot Intervals 3x7 - Power Based

These intervals are designed to get the maximum benefit for as little fatigue as possible by riding in a metabolic sweet spot

Sample Day 2

0:30:00
15.1TSS
30m AR - Power Based

Keep the power and HR easy

Sample Day 3

1:40:00
64.5TSS
Endurance (1.5 hour) - Power Based

Endurance Rides are about having some fun and getting in the volume of work to properly stress the body which will trigger adaptation.

Focus on challenging yourself and don't be afraid to up the pace as you feel. There is a lot of flexibility here, as long as you get the time and stress in, the rest is up to you.

Sample Day 5

1:25:00
64TSS
Ranged Tempo Progression 2x15 - Power Based

the goal of this workout is to build aerobic endurance and to aid in increasing threshold. Warm up Tempo progression - 2x15min tempo with 5 minute rest between Cool Down

Sample Day 6

2:40:00
130.9TSS
FTP Hills Reduced - Power Based

Warm Up
Start with 10 minutes of easy riding, to help get the legs moving, and warm. (55-65% FTP)
Starting increasing the effort slightly for the next 10 minutes going from 55% FTP to 70% FTP
FTP Hills Reduced
Ride for 2 hours in your endurance and tempo zones (55-95% FTP). When you come to hills, attack them with a 100% FTP Effort, targeting a total of 20 minutes of FTP climbing. The threshold efforts don't need to be all at once, they can be split up as you want. Think of this section as a very spirited Group ride, or a ride where you'd attack a couple longer climbs.
Cool down
Cool down with 10-30 minute of easy riding to help the body start to recover.

Sample Day 8

1:17:00
62.3TSS
Ranged Sweet Spot Intervals 3x7 - Power Based

These intervals are designed to get the maximum benefit for as little fatigue as possible by riding in a metabolic sweet spot

Sample Day 9

0:30:00
15.1TSS
30m AR - Power Based

Keep the power and HR easy

Base - Sweet Spot Builders - Intermediate [2019]

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