Rab Wardell
All plans by this Coach12 Weeks
2 Day Off, 2 Other, 4 Bike, 2 Strength
4:00 hrs
cycling road cycling intermediate advanced masters time goal power based hr based strength base period
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This 12 week plan will set you up for an awesome season of cycling! Through carefully selected workouts I am offering progression and variation to ensure that your training is effective, fun and successful.
I am a former professional cyclist and Level 3 Cycling Coach. I've been fortunate to travel all over the world to race, ride and coach on my bike.
I love working with cyclists of all ages, disciplines and abilities. It's my goal to share my passion for sport and my experience of training and racing.
I aim to empower people to be the best that they can be, and to have fun doing so!
Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This mobilisation routine focusing on your back and lower body will help reduce tightness in those areas and make you less prone to injury.
Consider...
- Peanut
- Rotation - 5 to 6 times each side
- Hamstring Stretch
- Hip Stretch
Get a foam roller, trigger point ball, 'peanut' and
Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes
Warm Up - 15 minutes aerobic bike, row, skip or treadmill
2 - 3 Circuits
30 seconds on 15 seconds off
Gradually Add Weight as you improve
- Goblet Squats
- Lateral Squats
- Mountain Climbers
- Renegade Rows
- Stiff Leg Deadlift
- Front Planks
- Bulgarian Squat
- Side Planks
Cool Down - 10 minutes light spin bike followed by stretch/foam roller
Turbo/Rollers/Static Bike: Pyramid Intervals Session
Warm-up: http://bit.ly/20minwarmup
Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests
Zones: Threshold zone for TT efforts and active recovery for rests
British Cycling 20-minute warm-up
1 minutes Threshold Effort
1 minutes Active Recovery
2 minutes Threshold Effort
2 minutes Active Recovery
3 minutes Threshold Effort
3 minutes Active Recovery
4 minutes Threshold Effort
4 minutes Active Recovery
5 minutes Threshold Effort
4 minutes Active Recovery
4 minutes Threshold Effort
3 minutes Active Recovery
3 minutes Threshold Effort
2 minutes Active Recovery
2 minutes Threshold Effort
1 minutes Active Recovery
1 minutes Threshold Effort
Cool down routine
Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This upper body mobilisation routine will help reduce tightness and make you less prone to injury.
Consider...
- Chest Stretch
- Chest Trigger Point Ball
- Lat Foam Roll - 1 min each side
- Lat Stretch
Get a foam roller, trigger point ball, 'peanut'
Free Ride http://bit.ly/2AV6nw6
Terrain: Flat or rolling
Zones: The ride should be predominately in HRZ/PZ 2.
Cadence 90-100 rpm, 120 rpm+ on the sprints.