My First Event / Race (RPE) - 6-8 hrs/wk

Author

DRKHORSE

Length

16 Weeks

Typical Week

1 Brick, 3 Day Off, 4 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters time goal tss based base period

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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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:26

Back to Plan Details

Sample Day 1

1:30:00
66.7TSS
Aerobic

20min Warm-up

Aerobic
- Constant, smooth pedaling
- Maintain nose breathing intensity
- Minimize accelerations & climbs to minimize Heart Rate drift

Cool-down

Sample Day 2

1:00:00
30TSS
Light spin

Oxygenating
- Low power & low muscle force
- Low HR
- Higher leg speed & cadence
- Barely feel like you're pushing on the pedals
- Think about letting your legs swim in a high oxygen environment
- Work up a sweat, but stop whenever you feel like stopping
- Aim to feel better getting off the bike, than when you got on

Sample Day 4

1:30:00
66.7TSS
Aerobic

20min Warm-up

Aerobic
- Constant, smooth pedaling
- Maintain nose breathing intensity
- Minimize accelerations & climbs to minimize Heart Rate drift

Cool-down

Sample Day 5

2:30:00
115TSS
Aerobic Volume

20min Warm-up

Aerobic
- Constant, smooth pedaling
- Maintain nose breathing intensity
- Minimize accelerations & climbs to minimize Heart Rate drift
- Work on proper fueling and minimize rest stops

Cool-down

Sample Day 8

1:30:00
66.7TSS
Aerobic & Low Cadence Pyramids

20min Warm-up

Aerobic
- Constant, smooth pedaling
- Maintain nose breathing intensity
- Minimize accelerations & climbs to minimize Heart Rate drift

Cadence Pyramids
- Steady Aerobic power
- Can pick and choose pyramids to disperse within the ride

Low Cadence
5min @ 80 rpm
5min @ 75
5min @ 70

5min @ 70 rpm
1min @ 100
5min @ 70
1min @ 100
repeat...

2min standing @ 80 rpm
2min seated @ 80
2min standing @ 70
2min seated @ 70
1min standing @ 60
1min seated @ 60

- Work back through each pyramid as appropriate
- Relax and return to Aerobic between pyramids

Cool-down

Sample Day 9

1:00:00
30TSS
Light spin

Oxygenating
- Low power & low muscle force
- Low HR
- Higher leg speed & cadence
- Barely feel like you're pushing on the pedals
- Think about letting your legs swim in a high oxygen environment
- Work up a sweat, but stop whenever you feel like stopping
- Aim to feel better getting off the bike, than when you got on

Sample Day 11

1:10:00
56.3TSS
Sweet Spot - 4x10min

20min Warm-up

Sweet Spot (SST) - 4x5min
- Shift to a heavier gear and lower cadence
- Power should still be under Threshold at a much higher muscle force output
- Focus on a stable core, deep breaths, and strong 1-leg press down on each pedal stroke
- Return back to Aerobic between SST, allow HR to briefly return back to normal

Cool-down

My First Event / Race (RPE) - 6-8 hrs/wk

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