Cycling - Endurance and Conditioning (10 weeks)

Author

Grant Goodman

All plans by this Coach

Length

11 Weeks

Typical Week

4 Bike, 2 Strength, 3 X-Train, 2 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters time goal power based hr 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.


Learn More about Structured Workouts.

This is a 10 week plan that concentrates on progressively building base endurance while developing cyclist specific strength using proven techniques.

What you get :

1. Telephone Consultation
2. Four telephone reviews
3. 10 Week training plans (4 changes)
4. Yoga and Flexibility Sessions
5. Heart Rate/Power based workouts
6. Trainngpeaks (basic)
7. Sufferfest subscription

The programme is divided into three elements, of Base, Build and Peak, concentrating on building Aerobic Threshold, Aerobic Capacity and Lactate Threshold, and is designed to ensure that your fitness levels increase at a pace optimal your ability to recover and then adapt to increased training loads, hence improved performance and resilience.

The workouts themselves are a combination of tempo and interval efforts (either on the turbo trainer or flat to rolling roads) in your weekday rides. Alongside these are longer rides at the weekend and fasted sessions which will help build your endurance. The training load that is applied to each workout can be adjusted to your degree of freshness and fatigue.

To begin this programme I recommend you have the following:

1. Have access to a heart rate monitor (chest strap preferred)
2. A Strava account
3. Access to a smart turbo trainer is desirable but not essential (especially for winter workouts).
4. TrainingPeaks account.

Be sure to do the HR and FTP tests at the beginning, during and after the programme to ensure that the workout zones remain appropriate for your improving fitness.

When you purchase the programme, before starting please contact grant@cycleforfitness.com for an initial consultation and so that we can help you prepare for the workouts, Trainingpeaks, etc.

Stats

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

Grant Goodman

Cycle For Fitness Limited

I work with cyclists from novice to club level to advance their lifetime fitness, endurance and wellbeing.

My coaching is based on science-based workouts and conditioning sessions to help develop resilience and build peak competitive performance specific to their goals.

Plans start with baseline fitness tests, with reviews to fine-tune duration and intensity, continuously optimising performance.

I also offer cycling holidays in Alicante/Valencia region of Spain.

Back to Plan Details

Sample Day 1

0:50:00
62.5TSS
Turbo - HR and Power Zone Test

To determine your training zones for the rest of the plan! Warm up on the turbo for 15min, taking your effort levels from 5/10 to 8/10 over 10min gradually then 5min easy. Next do 2x30s efforts at 90% max effort in a low gear, aiming to spin at 100+rpm with 2min easy in between. After the last 2min rest period do a 20min hard effort, aiming to start off at 8/10 effort and try to hold or increase this as you feel able to get your best possible effort out over the 20min. Cool down with 10min cooldown pedalling and record your average power and heart rate over the last 10min of the test and let me know.

Sample Day 2

2:30:00
115TSS
Road - Aerobic Threshold Intervals 2:30h

2h30 road ride with 30min warm up then 2x20min at Tempo (Z3), the rest zone 2; the intervals should be at Aerobic Threshold, ie 30 BPM below your Lactate Threshold. Do not be tempted to go harder as you will compromise the intent of the workout

Sample Day 2

0:30:00
Range of Movement Correction Exercises

MASMT
1. Quads
2. Hamstrings
3. Glutes
4. Calves
5. Thoracic spine extension
Stretch
1. Anterior thigh opener
2. Posterior thigh opener
3. Ankle Dorsiflexor opener
4. Glutei stretch
5. Recumbent kneeling lat stretch
6, Seated spinal rotation
7. Reverse Sleeper stretch

Sample Day 3

0:15:00
Yoga: Core Strengtheners I

Level: ✭✭✩
Power comes not just from your legs, but from your core. When your core is strong and stable, you can generate more power, more efficiently. You’ll also suffer less back pain. With those goals in mind, this sequence strengthens the abs, obliques and lower back.

Sample Day 4

2:30:00
115TSS
Road - Aerobic Threshold Intervals 2:30h

2h30 road ride with 30min warm up then 2x20min at Tempo (Z3), the rest zone 2; 30 BPM below your Lactate Threshold. Do not be tempted to go harder as you will compromise the intent of the workout

Sample Day 4

0:30:00
Range of Movement Correction Exercises

MASMT
1. Quads
2. Hamstrings
3. Glutes
4. Calves
5. Thoracic spine extension
Stretch
1. Anterior thigh opener
2. Posterior thigh opener
3. Ankle Dorsiflexor opener
4. Glutei stretch
5. Recumbent kneeling lat stretch
6, Seated spinal rotation
7. Reverse Sleeper stretch

Sample Day 5

0:45:00
40TSS
Weights

5 mins warmup
Leg press 3 x12
Leg extensions 3 x 10
Lunges 2 x 12
Squats 3 x 12
Single leg squats 2 x 10
Dead lift 3 x10
8 mins cooldown

Cycling - Endurance and Conditioning (10 weeks)

$154.00 - Buy Now