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
Sample Day 1
20min Warm-up
Aerobic
- Constant, smooth pedaling
- Maintain nose breathing intensity
- Minimize accelerations & climbs to minimize Heart Rate drift
Cool-down
Sample Day 2
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
20min Warm-up
Aerobic
- Constant, smooth pedaling
- Maintain nose breathing intensity
- Minimize accelerations & climbs to minimize Heart Rate drift
Cool-down
Sample Day 5
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
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
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
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