2020 Peaks Challenge Falls Creek - Low Volume Program

Author

Human Performance Technology

Length

16 Weeks

Typical Week

5 Bike, 1 Other, 2 Day Off

Longest Workout

13:00 hrs

Plan Specs

cycling road cycling beginner intermediate power based hr based tss based strength base period

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Summary

This programme is for a rider who has on average 10 hours per week to train. This program builds your weekly training volume up to the biggest week of 15 hours in a structured way so that you can achieve your best result at Peaks Challenge Falls Creek.

This programme assumes you will commence Week 1 with some km’s already in the legs. This low volume program is ideal for the athlete who performs a majority of their session indoors on a SMART Trainer. Many of the sessions have programmed ERG intervals ready for platforms like Zwift or Trainer Road.


Remember, consistency is the key to getting fitter, so try and ride as regularly as possible. If you miss a session it is OK, don’t try and make it up, just get on with the programme. Try to prioritise the key long ride sessions as these are the most important element of the programme. The training plan allows for ample recovery days and weeks. Take advantage of these and ensure you let your body rest as that is when all the adaption happens

Start this program on the 18th November 2018 so the 16-week programme finishes on the 8th March 2019

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:15

Back to Plan Details

Sample Day 1

1:00:00
57.8TSS
20 min FTP Test

Use today as guide to check if your Training Zones need updating. If you are confident your zones are correct and match up with the zones used in the program then there is no need to do the test.
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This 20 min Power Test done on an on an indoor trainer so it is controlled and repeatable, however a good 20 min hill is even better.
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Ensure you are motivated and mentally prepared. If you cant commit 100% effort then postpone the test.
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Calibrate all power meters and ensure all equipment is working correctly. This includes Heart Rate monitors.
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Warm Up for a minimum of 10 mins building close to threshold as the warm up progresses.
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Test:
20 min at your best sustainable power. Keep it steady. Dont go out too hard! On the trainer you should be able to sustain about 103-105% of your known FTP. Choose your optimal cadence and control the effort so you can come home strong. The key is in the pacing!
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Cool Down well and spin easy to finish off the session

Sample Day 2

1:00:00
49.9TSS
4 x 10 min Z2 Strength Efforts

The purpose of this session is a long sustained effort that fatigues the legs in the later half due to the consistent effort. It is sub-threshold so it should be sustainable.
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This is a good session for either a road or the trainer as it is intended to be sustained, steady and uninterrupted. 
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Warm Up as needed then complete the main set.
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Main Set
4 x 10 min on 2 min recovery. Target High Z2 Power (75 % FTP) or a bit lower (mid Z2 for HR as the low RPM reduces the HR lifting.
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Keep your cadence as low as you can manage. This should be in the range of 40 to 60 rpm.
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The goal is to build the number and intensity of efforts as you become better at completing the set.
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Cool down well after the main set.

Sample Day 4

1:00:00
49.5TSS
Aerobic Capacity - Heart Rate Based

This session targets your efficiency. These are longer sustained efforts aiming to hold a specific heart rate inn your aerobic zone.
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This is a good session to complete fasted in the morning (possibly after a black coffee) as it will assist in weight loss without requiring high intensity efforts that may be negatively impacted by a lack of carbohydrate availability.
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Main Set:
3 to 6 x 10 min on 2 min recovery at your top of Z2 Heart Rate. Target upper Z2 power but adjust power up or down to keep your heart rate at your target number.

Power and heart rate zones my not coincide but focus on maintaining heart rate for this session.
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Ensure cadence is kept at 90 to 100 rpm.
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A short 5min cool down is sufficient

Sample Day 6

3:00:00
146.9TSS
Strength Endurance - 8 min SE's

As part of a longer ride complete this main set. Ride the rest of the ride by feel with a focus on pushing a bigger gear when appropriate to compliment the low rpm / high tension efforts in the main sets.
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Main Set:
These really need a solid climb, you just cant get the tension in the legs on the flat.
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3 to 5 x 8 min SE's @ 50-60 rpm.
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Target Power: High Z3 to Mid Z4 (85-100% FTP)
Target HR: Mid Z3 to Low Z4
RPE: Should start moderate at 6 and build to 8
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Control the effort, build into it but make sure to keep your cadence low. Roll back down the hill and repeat.
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As the weeks progress you should be able to hold more power during the efforts.
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Focus on your cadence. 50-60 is the range you need to target to place the emphasis of the stress on your legs rather than your cardio.

Sample Day 7

1:00:00
51.8TSS
Aerobic Ride - By Feel

Goal for this session is a longer ride.
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Nothing hard, just enough to get in some endurance type efforts.
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Go by feel. If the legs are tired then keep it easy. If you feel OK focus on some longer efforts at a high cadence.
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Aim for 20-60min efforts close to 75-80% of FTP at 100+ rpm

Sample Day 9

1:15:00
61.9TSS
5 x 10 min Z2 Strength Efforts

The purpose of this session is a long sustained effort that fatigues the legs in the later half due to the consistent effort. It is sub-threshold so it should be sustainable.
--
This is a good session for either a road or the trainer as it is intended to be sustained, steady and uninterrupted. 
--
Warm Up as needed then complete the main set.
--
Main Set
5 x 10 min on 2 min recovery. Target High Z2 Power (75 % FTP) or a bit lower (mid Z2 for HR as the low RPM reduces the HR lifting.
--
Keep your cadence as low as you can manage. This should be in the range of 40 to 60 rpm.
--
The goal is to build the number and intensity of efforts as you become better at completing the set.
--
Cool down well after the main set.

Sample Day 10

0:50:00
33.6TSS
Set Power on SMART Trainer - 20 min + 10 min

This is a sub threshold effort with a focus on efficiency and form. It is specific to a SMART Trainer with the setting on ERG mode to sustain a steady power
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Monitor how hard you are working based upon your Heart Rate. You should remain within your target POWER vs HEART RATE zone.
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Warm Up:
Over 10 mins build power up to the same intensity as the main set.
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Main Set:
1 x 20 + 10 min low Z2 heart rate - Set the trainer to a power that gets your Heart Rate into low Z2.

If your HR rises as the effort progresses then reduce the power to keep your heart rate steady.

About 70% FTP should get your Heart Rate where we want it to be.
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Cool down:
10 min Easy Spin

2020 Peaks Challenge Falls Creek - Low Volume Program

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