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TP022 Ride Harder Plan - The complete cycling plan to make you FASTER (Heart Rate)

Author

James Walsgrove

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

cycling road cycling beginner intermediate hr based

Refund Policy

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.

Still have questions about this plan?

Plan Description

Have you downloaded training plans in the past and not stuck to them?

Did you completed the training plan but were not faster on the bike when riding outside?

If this sounds like you then THIS plan is for you!!

I believe that to become faster on the bike it is not just about prescribing training sessions but rather the complete package including wellness (mind/body), mobility/strength, nutrition and practical advice on and off the bike.

That is where this plan is different to any other plan out there on Training Peaks. As we go through the full 16 week programme not only will we be training all the physiological systems needed to become faster you will also be working on your mental strength so that you stick to the plan. You will be given practical advice throughout to make your a more efficient cyclist meaning you will be faster without any additional effort. Every session you will be guided as to the why and how this fits into the bigger picture so you have the skills and knowledge to take ownership of YOUR training, complete the plan and keep up with your training partners on the road or within Zwift!

The plan generally consists of 2 key turbo sessions during the week, an optional session on Saturday and a longer ride on Sunday which can be done outside. These can be moved around to suit your work/family life situation.

Plan Outline

Week 1-4 Skills
During the first phase of the plan we will be setting your custom training zones and look to start creating consistency with training. The sessions will work on improving your pedal stroke and other techniques to make you more efficient as a cyclist. We will be working on different techniques to help you build good habits and accountability which will aid getting the training completed.

Week 5-8 Base
As we move into the next phase we will be building your aerobic engine working and your base fitness which is the building block of all good cyclists. We will be working on not only endurance but your strength also through on the bike training along with continuing the off the bike conditioning.

Week 9-12 Build
Within this block we will be progressively increasing your threshold power and the ability to hold this for longer periods on the bike. This is often overlooked but will make you a faster cyclist. Intensity and volume will both be increased as we look to build on previous sessions.

Week 13-16 Peak
Now we have achieved a good base this block will look at pushing your fitness ceiling higher and address any fitness limiters you may have. As the sessions increase further we will continue to work with the train smart fundamentals of conditioning, wellness and nutrition building a fast, efficient healthy cyclist.

What are you waiting for then? Do you want to be faster on the bike in 16 weeks then this plan is all you need for $1,33 per day!

Do you have any more questions?

Check out my website www.rideharder.co.uk for further details on this plan and plenty of testimonials from clients who have gone through the same programme within my academy community! You can also reach out to me by email at james@rideharder.co.uk



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:18 hrs 2:40 hrs
0:30 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
5:18 hrs 2:40 hrs
0:30 hrs 0:15 hrs

James Walsgrove

Ride Harder

Here at Ride Harder we are dedicated to making you faster on the bike through bike fitting, testing, training plans and coaching. I believe that a coach benefits every athlete regardless of their ability. A cycling coach is not just for the Pro's!

Sample Day 1

1:00:00
72TSS
TEST01H - FTHR test

**Key Session**
This is a basic test to help set you HR training zones, if this is your first time doing the test then don't worry about the target figures quoted as will not be accurate.
-
See attachment with how to update your training zones which is very important for future sessions. We are looking for your peak 20min HR which which should be the last 20min of the 30minute effort.
-
Good luck!
-
10min WU
3x1min high cadence efforts 100rpm+, 1min RI
4min Easy
30min - Time Trial effort. Don't go out too hard and try to maintain effort for entire interval, give it all in the last 5min. Press the lap button to record the last 20min of the effort.
10min Cool Down

Sample Day 2

0:15:00
Box Hill - 224m

This is the Peak Performance Conditioning programme that has been developed to provide you with the basic movement patterns and strength to build a faster, more efficient cyclist and help stay injury free!
-
Don't forget to check out the instructions link to this work out if you are unsure of how to execute the plan.
-----------------------------------------------------
This peak focuses on single leg lateral strength, pressing strength and lateral core strength. The lateral lunge series is used to improve the stability of the hip, particular as it's often a underworked muscle group and becomes weak.
-
Exercise 1 (Pick One From Each Section Along With Reps & Sets)
Bronze - Fixed Point Lateral Lunge
https://youtu.be/CmsSOTfPHxs
Silver - Fixed Point Dynamic Lateral Lunge
https://youtu.be/2H0ZNARMDe4
Gold - Knee Raise Into Lateral Lunge Drop https://youtu.be/coWFYwg011k
Platinum - Dumbell / Barbell Lateral Lunge
https://youtu.be/ci4rsmlOk24

Reps/sets
Bronze - 30-60sec/1-3sets
Silver - 8 reps each side/2-3 sets
Gold - 10 reps each side/3 sets
Platinum - 10 reps each side/4 sets

-----------------------------------------------------
The press up series has been included to improve shoulder stability and as a means of general conditioning.
-
Exercise 2 (Pick One From Each Section Along With Reps & Sets)
Bronze - Kneeling Press Up https://youtu.be/mXUsZTM8OZU
Silver - Tall/Normal Press Up
https://youtu.be/Qe6AoNCDb5Q
Gold - Eccentric Press Up https://youtu.be/a61jMn_xz4g
Platinum - Press Up Pyramid
https://youtu.be/w00m8KmjKzk

Reps/sets
Bronze - 8 reps/2 sets
Silver - 10reps/2 sets
Gold - 10 reps/3-4 sets
Platinum - 10-12 reps/4 sets

-----------------------------------------------------
The side plank series has been included to aid the stability of the upper torso and to improve cycling posture, particularly over long distances.
-
Exercise 3 (Pick One From Each Section Along With Reps & Sets)
Bronze - Side Plank Raise (From Forearm) https://youtu.be/IX85LYeIzwc
Silver - Side Plank Raise (From Hand)
https://youtu.be/SFeyOerRWBE
Gold - Forearm Side Plank Raise With Leg
Abduction
https://youtu.be/z6yPjvHnQAI
Platinum - Hand Side Plank With Leg Abduction
https://youtu.be/uGJPs3B-9aY

Reps/sets
Bronze - 30sec/2 sets
Silver - 45sec/2 sets
Gold - 30-60secs/3 sets
Platinum - 45-90secs/2-4 sets

------------------------------------------------------
Don't forget to log what you completed as a reference so you know where to start next time and what you need to do to challenge yourself and progress.

Sample Day 3

0:50:00
39.2TSS
TECH06H - Short Cadence Drills/Tempo

**Key Session**
Training ability - Speed Skills
Goal/Target of session - Improve pedal stroke and cycling cadence
-
Cadence drills are designed to help improve your pedalling and make you a more efficient rider.
-
During the intervals don't worry too much about the HR but concentrate on good form trying not to bounce on the saddle and build the cadence steadily which will help. Remember your HR with have a delay of 2-3minutes so you will rarely hit the targets prescribed.
-
These intervals are only 30 seconds long so should allow good form throughout. Work at the highest cadence you can achieve while maintaining contact with the pedal and a smooth stroke.
-
Try to think about driving your foot forward throughout the pedal stroke to help eliminate any dead spots.
-
As you improve at these drills then you will find your HR is lower for the given block of work.

Sample Day 4

0:15:00
Box Hill - 224m

This is the Peak Performance Conditioning programme that has been developed to provide you with the basic movement patterns and strength to build a faster, more efficient cyclist and help stay injury free!
-
Don't forget to check out the instructions link to this work out if you are unsure of how to execute the plan.
-----------------------------------------------------
This peak focuses on single leg lateral strength, pressing strength and lateral core strength. The lateral lunge series is used to improve the stability of the hip, particular as it's often a underworked muscle group and becomes weak.
-
Exercise 1 (Pick One From Each Section Along With Reps & Sets)
Bronze - Fixed Point Lateral Lunge
https://youtu.be/CmsSOTfPHxs
Silver - Fixed Point Dynamic Lateral Lunge
https://youtu.be/2H0ZNARMDe4
Gold - Knee Raise Into Lateral Lunge Drop https://youtu.be/coWFYwg011k
Platinum - Dumbell / Barbell Lateral Lunge
https://youtu.be/ci4rsmlOk24

Reps/sets
Bronze - 30-60sec/1-3sets
Silver - 8 reps each side/2-3 sets
Gold - 10 reps each side/3 sets
Platinum - 10 reps each side/4 sets

-----------------------------------------------------
The press up series has been included to improve shoulder stability and as a means of general conditioning.
-
Exercise 2 (Pick One From Each Section Along With Reps & Sets)
Bronze - Kneeling Press Up https://youtu.be/mXUsZTM8OZU
Silver - Tall/Normal Press Up
https://youtu.be/Qe6AoNCDb5Q
Gold - Eccentric Press Up https://youtu.be/a61jMn_xz4g
Platinum - Press Up Pyramid
https://youtu.be/w00m8KmjKzk

Reps/sets
Bronze - 8 reps/2 sets
Silver - 10reps/2 sets
Gold - 10 reps/3-4 sets
Platinum - 10-12 reps/4 sets

-----------------------------------------------------
The side plank series has been included to aid the stability of the upper torso and to improve cycling posture, particularly over long distances.
-
Exercise 3 (Pick One From Each Section Along With Reps & Sets)
Bronze - Side Plank Raise (From Forearm) https://youtu.be/IX85LYeIzwc
Silver - Side Plank Raise (From Hand)
https://youtu.be/SFeyOerRWBE
Gold - Forearm Side Plank Raise With Leg
Abduction
https://youtu.be/z6yPjvHnQAI
Platinum - Hand Side Plank With Leg Abduction
https://youtu.be/uGJPs3B-9aY

Reps/sets
Bronze - 30sec/2 sets
Silver - 45sec/2 sets
Gold - 30-60secs/3 sets
Platinum - 45-90secs/2-4 sets

------------------------------------------------------
Don't forget to log what you completed as a reference so you know where to start next time and what you need to do to challenge yourself and progress.

Sample Day 5

1:00:00
40TSS
END001H - Short Endurance

**Optional Session**
Training ability - Aerobic endurance
Goal/Target of session - Build aerobic endurance to become more of an efficient cyclist.
-
This is basic bread and butter zone 2 endurance riding. This will help build your base fitness and improve your aerobic capacity which is one of the most important components of fitness for any cyclist. As this is a shorter endurance ride you can get closer to the top of your zone2 heart rate but DO NOT go over it!
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You should be able to breath through your nose and hold a conversation throughout.
-
If you want to know more about the importance of aerobic endurance then check out this blog post - https://rideharder.co.uk/improve-your-aerobic-endurance-on-the-bike/

Sample Day 6

1:40:00
66.7TSS
TEST04H - Zone 2 Benchmark

**Key Session**
For this session I want you plan a loop from your home that will take you approximately 1.5hours to complete and can be used to monitor your base fitness.
-
Ride your pre planned test loop making sure your HR does not exceed Zone2 for any period at all. Try to anticipate how your HR increases as you ride up hills and adjust speed accordingly so it does exceed zone2. If you want to have a little warm up/cool down first then make sure you press the lap button so you can record the time taken. It is a good idea to also record power if you have this on the bike.
-
When we retest then the idea is that you should be able to complete the loop with more power and faster at the same heart rate which will prove an increase in your aerobic fitness and hence more efficient as an athlete. -

Sample Day 8

1:00:00
41.5TSS
LCP003H - Force Reps

**Key Session**
Training ability
Primary - Muscular force
Goal/Target of session - To improve the muscles ability to apply force to the pedals.
-
During this session you will be using your cycling specific muscles to overcome resistance.
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For the intervals I want you to select a high gear such as (53x14) and come to a near stand still. While seated drive the pedals down with great force for around 8-10 complete revolutions. The cadence will be very low, around 50rpm at the start and will increase slightly throughout.
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Experiment with finding the best gear for you. It should be hard to turn over at the start but also not allowing you to spin towards the end.
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This workout can be very stressful on the knees so do not neglect a good warm up and if any pain is felt during then intervals then stop immediately.
-
Ignore the HR figure quoted for the force efforts but concentrate on executing the session as prescribed.

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