1 week Trial Training Plan

Author

Jakub Novak

All plans by this Coach

Length

1 Week

Typical Week

6 Bike, 2 Strength, 1 Day Off, 4 Other

Longest Workout

4:15 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based tss based strength 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.


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1 Week Free Trial Training Plan includes a week at base period that focuses on a strength, endurance, lactate tolerance and fasting metabolism.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 17:38
Training Load By Week
Average Weekly Training Hours: 17:38
Average Weekly Breakdown

Jakub Novak

Pro Cycling Coaching

As an ex-professional cyclist I offer higher-end coaching package that is more in-depth with client and coach engagement and contains higher degree of tailoring and use of different approaches.

I provide direction on technique, race tactics, skills, equipment, nutrition, strength, off bike exercises, recovery and I would even get into more “life coach” feedback as well in terms of finding a “right fit” for sport in an athlete’s busy life and lastly.

Checkout more
www.procyclingcoaching.com

Back to Plan Details

Sample Day 1

2:42:00
152.4TSS
Flats High/Low Cadence + SFR Graph

FOCUS

FTP: ✭✩✩✩✩
STRENGTH : ✭✭✭✭✩
ENDURANCE: ✭✭✩✩✩
SPRINTS: ✭✩✩✩✩

Today focusing on pedaling, cadence, tempo and strength. Shorter training but with spending more time on tempo T3 zone, just below your threshold

- easier about 15 min. After that complete 2 main types of workouts, 10-20 min between, see below :

• Low/High RPM flats - , segment where you don't have to break or stop, with following cadence :
#1st 8 min 55-65rpm - LOW
#2nd 8 min +105rpm- HIGH
#3rd 8 min 55-65rpm - LOW
#4th 8 min +105rpm - HIGH
recovery between 3-5min,

• 2# series of 4 x 4 min SFR climbs at (45-50 rpm) /rest 2min

Sample Day 1

1:00:00
core training + stretching

- 15 min stretching to warm up- core training 0,5h either home or gym
- 15-30min stretching to get more flexible, relax and slow

reps generally 3sets x 15-20reps but depends on how you feel them. Aim for 40 min with breaks

Sample Day 2

2:31:00
163.2TSS
Aerobic Base - Climbs Tempo + 30s Low/High Threshold Graph

FOCUS

FTP: ✭✭✭✩✩
STRENGTH : ✭✭✩✩✩
ENDURANCE: ✭✭✭✭✩
SPRINTS: ✭✩✩✩✩

2,5-3h - Today's focus on long climb with lots of medium pace and touching high threshold to develop and strengthen your base

- easier about 20 min then include some warm up. After that complete 2 main types of workouts, 15-30 min between, see below :

• 2 x 15 min climb medium pace #1 climb before and #2 climb after workout below

• 2 x 18 min 2 min Tempo Medium, 30s 110-120% FTP, rest between 10-20min ( intense workout, focus on it )

- rest of the ride your own tempo, ideally targeting endurance pace on flats

Sample Day 3

1:20:00
78.8TSS
Tempo 40’ flats/undulating Graph

15 min easier on start and end of the ride. Then ride 50 minutes non-stop at medium pace on a mostly flat course. Smooth pedaling. Aero position.

Sample Day 3

1:00:00
core training + stretching

- 15 min stretching to warm up- core training 0,5h either home or gym
- 15-30min stretching to get more flexible, relax and slow

reps generally 3sets x 15-20reps but depends on how you feel them. Aim for 40 min with breaks

Sample Day 4

1:30:00
Fasting Easier Ride + Pedaling Efficiency

1-1,5h morning ride without breakfast, fasting with just one workout, single leg

• just an easy pace whole time, nothing too hard. Float between 100-130HR

• 2 x 6 min continuously 1min pedal only left leg, and 1min right leg - on flat

Sample Day 5

3:20:00
176.1TSS
Aerobic Base - Climbs Tempo + Low/High Cadence Graph

FOCUS

FTP: ✭✩✩✩✩
STRENGTH : ✭✭✭✭✩
ENDURANCE: ✭✭✭✭✩
SPRINTS: ✩✩✩✩✩

Today's focus on long climb with lots of medium pace and low/high cadence

- easier about 20 min. After that complete 1 main types of workout, 20min recovery between:

• 3 x 20 min long climb medium pace targeting, 1# and 2# climb continuously 2 min high cadence 95-105RPM and 2 min low cadence 55-60RPM ( if you don't find 20 min climb, do more climbs with eqvivalent to 60 min of climbing )

- last 15 min easier cooldown

1 week Trial Training Plan

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