15 - WEEK WHOLE WINTER PREPARATION - BLOCK PERIODISATION

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15 - WEEK WHOLE WINTER PREPARATION - BLOCK PERIODISATION

Author

Simon Cirnski

All plans by this Coach

Length

15 Weeks

Typical Week

2 Day Off, 1 Other, 5 Bike

Longest Workout

5:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss 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.


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15-Week long training plan with BLOCK PERIODISATION to increase adaptation response to training. Training plan can be used in winter time or part of the season when our goal is to raise the overall performance including FTP and VO2Max (aerobic capacity).

Plan starts with developing maximal aerobic capacity and oxygen consumption followed by muscular developments (mitochondrial changes) followed by improvement of oxygen utilisation oz. overall efficiency.

This is Race non specific training plan so it's even more effective for overall performance improvements.

Uses Advance FTP testing to asses the maximal lactate steady state (Simple and effective protocol)

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:55

Pulse Performance Coaching

Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In the lest 3 years we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT riders.

Sample Day 1

1:35:00
58.5TSS
SPEED DRILL - Cadence Pyramid

10min of warmup
----------------
Main par tof the training is cadence pyramid with the next protocol.

(Cadence:95rpm,100rpm,105rpm,110rpm,115rpm, 120rpm,,115rpm, 110rpm, 105rpm, 100rpm)

Intensity at increasing cadence must be low and not too high (Can be done on a small chainring).


The rest of the training is done as Easy endurance riding in zone 2.
---------------
In the end do a short cooldown

Sample Day 2

2:21:00
137.2TSS
TESTING - MAXIMAL LACTATE STEADY STATE

TESTING DAY:

Start training with 5min of easy riding to warm up the legs.
-----------
First part of the training is getting the legs ready for the test. Do around 35min of easy rinding in zone 2 with one 4min faster interval to raise your HR a bit and get the blood flowing in to the legs. Before the start of the test do another 10min of easy riding,
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TESTING:
Testing consist of a 30min interval. We devide that in to 20min and 10min sections.

First 20min is done around you last know FTP and after 20min the next 10min are done allout - as hard as you can.


- 20min @ 100% FTP
- 10min @ ALLOUT.

If you don't know your FTP, first 20min should be hard at pace you could sustain around 40-60min.
-------------
After the test do a short recovery to get the legs back on the track.
------------
In the end do another 60min of easy riding in zone 2 with a short cooldown in the end.

Sample Day 3

1:50:00
77.3TSS
NEGATIVE PROGRESSION @ LT1 + CADENCE PROGRESSION

First start with 5min of easy riding in zone 1/2 to warm up the legs.
------------
Training is devided into 5x20min sections. We start at LT1 and lower the power for 5% every 20min. Also start with low cadence (75rpm - simulation of slow climbing) and ramp up cadence for each stage for about 5rpm (75,80,85,90,95rpm). So we try to adapt to a bit faster cadence at fatigued state.
-----------
End the training with short cooldown.

Sample Day 5

2:19:15
122.2TSS
VO2MAX - Accelerations

Start the training with 5-10min of easy riding.
--------------
Main part fo the training is zone 2 riding with 3x10min intervals with next protocol:
- 30s zone 5(High cadence - 95rpm and more)
- 15s rest (easy spin with 10-50watts)

in one interval we repeat this 13times.


Recovery between intervals is 5min of easy riding in zone 1/2.
--------------
Rest of the training is done as endurance riding in zone 2.
---------------
Do a short cooldown in the end.

Sample Day 6

2:00:00
77TSS
AEROBIC ENDURANCE

Longer endurance riding. Most of the training is done on relatively flat or rolling terrain. Intensity should be nice and easy in zone 2.

During the ride you can change your cadence. Sections can be done with lower cadence (75-85rpm) and some sections can be done at higher cadences (90-95rpm).

Sample Day 8

2:19:15
119.7TSS
VO2MAX - Accelerations

Start the training with 5-10min of easy riding.
--------------
Main part fo the training is zone 2 riding with 3x10min intervals with next protocol:
- 30s zone 5(High cadence - 95rpm and more)
- 15s rest (easy spin with 10-50watts)

in one interval we repeat this 13times.


Recovery between intervals is 5min of easy riding in zone 1/2.
--------------
Rest of the training is done as endurance riding in zone 2.
---------------
Do a short cooldown in the end.

Sample Day 9

2:01:00
129.1TSS
VO2MAX - INTENSE INTERVALS 6x4min

Start the training with 5-10min of easy riding.
--------------
Main part fo the training is zone 2 riding with

6x4min intervals with next protocol:
- 4min zone 5(High cadence - 95rpm and more)
- 2min rest (easy spin with 10-50watts)

--------------
Rest of the training is done as endurance riding in zone 2 .
---------------
Do a short cooldown in the end.

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