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10 Week COVID19 Lockdown Indoor (Zwift) - Fitness Builder w/ 12 Week S&C Plan!

Author

Optimum Coaching

All plans by this Coach
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Length

10 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss power based tss based base period

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is aiming to break the monotony of the COVID19 quarantine! Keep your training up, maintain or boost your motivation!
This 10-week plan is aimed at road cycling enthusiasts that want to improve their fitness, raise their threshold or start training for a specific event. The plan is suitable for cyclists who currently train a few times a week but are looking for more structured training or those who compete and wanted to get a boost on their fitness to improve their performance.

Our plans are created using sessions which have been tried and tested with a huge variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.

The plan is perfect to be done at any point in the year. It could be done at the start of training before you get into some speciality work or during the summer to get more focused to reach a specific goal.

During the 10-week plan the weekly volume will vary between 6-8 hours and see a progressive build in training stress (with the exception of the recovery week which falls on week 5). The TSS will build in a progressive but achievable way to get the most amount of benefit and adaption from the 10 weeks.
The workout intensities are based on power (or perceived exertion). The plan incorporates common cycling language when describing the workouts which makes the plan very easy to follow. By the end of 10 weeks you will have excellent Base fitness.

On day 1 of the plan you are provided with more getting-started guidelines and our contact in case you have questions about your workouts.

The plan was created with use of the TrainingPeaks "Workout Builder". Therefore, the workouts may be uploaded to a device (power meter, heart rate monitor or indoor trainer) or a companion app to help you follow the workout easier. This also allows you to see what the workout will be like before starting. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export.

The plan was created with the main focus on Training Stress Score (TSS) which can be found in every workout. Your actual TSS may vary from this forecast when you finish the workout but is used as a very good guide. TSS takes into account the intensity of the workout rather than the volume so is much better to use as a prediction for fatigue it will create and performance benefits that it will bring on.

When you purchase this plan, you have an option to share your email with us, we encourage you to check this box. This will allow us to send out follow up emails with more information about the plan and will give you the option to contact us if you run into a problem. We also ask you to provide feedback on this plan after you have finished to see how it worked out for you. Your email address will not be used for anything else.

What will I receive from this plan?

World class training sessions:
- Sessions used in the plan are tried at tested from beginner to current world tour riders!
- The plan would meet the needs from beginner cyclists to elite athletes and every in between.

Access to an experienced coach:
- Have the ability to ask questions or have support on your planned by a Level 3 qualified coach.

Structured workouts:
- Every workout is created using TrainingPeaks workout builder which can be exported to 3rd party apps such as Zwift.
- Each workout can be exported to your device (Garmin, Wahoo etc.)

Adjustable Workouts:
- The programme is designed so you can adjust which day your main event is.

Guides & Manuals
- We provide you with a guide to help to optimise your training such as recovery strategies and fuelling advice etc.
- 12 Week S&C Plan

Promotions:
- All clients that purchase a training plan are given promotions for further plans and coaching!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:47 hrs 2:00 hrs
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Workouts Per Week Weekly Average Longest Workout
5:47 hrs 2:00 hrs
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Zak Coleman

Optimum Cycle Coaching

Optimum cycle coaching offers training plans, sports massage and bespoke coaching for riders of all level from beginner to elite level cyclists. Whether it's a sportive, cyclocross, mountain bike, time trials or road race Optimum coaching has it covered!
Our plans have been created with feedback from a variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.

Sample Day 1

1:10:00
69.8TSS
Minute Intervals into "Sweetspot" - Session 1 | Turbo

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time - such as prologue or short time trial) and lactate threshold.

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.
Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

5x 1 minute explosive efforts, sustaining the maximum possible for each minute, take 3 minutes of easy spinning to recover, with a further 3 minutes after the third interval

20 minutes at sweetspot (88-95% of FTP) with a cadence between 95-105rpm.

Spin easy to cool down for the final 10 minutes.

Sample Day 2

0:50:00
44.9TSS
Short Term Muscular Endurance #1

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time) and VO2 max.

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

2 times:
1 min Zone 5, RPE 8, cadence high
4 min Zone 4, RPE 6-7, cadence high
5 min Zone 2, RPE 3-4, cadence normal

Spin easy to cool down for the final 10 minutes.

Sample Day 4

0:53:00
41.3TSS
Extensive Tempo build #1 - Turbo

The Goal Of This Session: is to increase time spent at tempo/Z3 which will aim to increase muscle glycogen stores,increase mitochondrial enzymes and improve lactate threshold.

Introducing the tempo work.. It's not the hardest session at all and I have introduced it with a session that should be comfortably achievable.
It will build up very rapidly to bring about the response that we want.

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

4 x 5 minutes @ tempo (75-88% of FTP) with 2 minutes Z1 to recover.

Spin easy to cool down for the final 10 minutes.


The effort should feel like:

"The sensation of exertion will be moderate. Breathing will become slightly deeper and quicker. Any conversation will be sporadic. More concentration will be required to maintain effort, especially at the higher end."

Sample Day 5

1:00:00
57.5TSS
Zone 3 Steady - 1 Hour

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

40 min 80% of FTP(HR) RPM +5 on previous FTP/HR test. RPE 6-7.

10 min cool-down

Make sure you nail your recovery to be ready for the next training session, use this guide:
https://www.optimumcyclecoaching.co.uk/post/optimum-coaching-s-guide-to-the-perfect-recovery

Sample Day 7

1:30:00
65.3TSS
Zone 2 - Endurance 1.5hr

90 minutes in steady zone 2. Keep it as aerobic as possible. Watt range can be found within the workout notes below.

For information on how to fuel for this ride, check out:
https://www.optimumcyclecoaching.co.uk/post/guide-to-fuelling-for-training-racing

Sample Day 9

1:21:00
85.1TSS
Minute Intervals into "Sweetspot" - Session 2 | Turbo

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time - such as prologue or short time trial) and lactate threshold.

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.
Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

5x 1 minute explosive efforts, sustaining the maximum possible for each minute, take 3 minutes of easy spinning to recover, with a further 3 minutes after the third interval

2 x 15 minutes at sweetspot (88-95% of FTP) with a cadence between 95-105rpm w/ 3 minutes recovery.

Spin easy to cool down and finish the session.

Sample Day 10

0:48:00
43.4TSS
Short Term Muscular Endurance #2

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time)

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

2 times:
1 min Zone 5, RPE 8, cadence high
4 min Zone 4, RPE 6-7, cadence high
4 min Zone 2, RPE 3-4, cadence normal

15 min cool-down

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