Four-week Periodised Over-reach Training Plan (Advanced) Month 1

Author

Sean Vintin

All plans by this Coach

Length

4 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling advanced power based hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

The mesocycle represents a specific block of training that is designed to accomplish a particular goal. For instance, during the endurance phase, you might develop a mesocycle designed to enhance your muscular endurance on the bike (the ability to pedal relatively big gears, at a moderate cadence, for an extended period). This mesocycle might consist of six workouts over three weeks focused on pedaling big gears, with one week of recovery. Similarly, you could develop a mesocycle for the intensity phase that is designed to improve your functional threshold power, or FTP (the highest average power, measured in watts, that you can sustain for one hour).

This mesocycles consist of a 28-day training block comprising 23 days of relatively hard work followed by 5 days of recovery and easy spinning, focusing on sweetspot, threshold and VO2 max sessions with progressive overload, followed by a week of high-intensity recovery. This, of course, can be adapted to suit each athlete depending on fatigue and current fitness.

Zwift, TrainerRoad and indoor trainer compatible.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:45

Big Development Coaching

Big Development Coaching

I offer personalised and customised training plans based on the fundamental principles of exercise physiology so you can train smarter, accelerate progress and peak at exactly the right moment.

My training plans include power-duration testing and block periodisation / progressive overload that have been intelligently designed, with shorter sessions mid-week and longer endurance work on the weekend to provide structure, consistency and allow time for your friends, family and career.

Back to Plan Details

Sample Day 1

1:00:00
64TSS
3 x 10m Sweet Spot Over Unders

Sweet spot training promotes mitochondrial biogenesis (the key to a strong aerobic base), increases your lactate threshold (helping handle intense efforts), increases your ability to store muscle glycogen and will help increase your VO2 max. The duration of these efforts will mimic threshold efforts later in your program and increase your tolerance for sustained power output at specific intervals.

Sample Day 2

0:50:40
66.3TSS
VO2 & Anaerobic Capacity

In order to go fast, you'll need to be able ride at your VO2 max pace and also your anaerobic capacity, increasing these abilities so that you'll be ready to dish out the pain come race day.

Warm-up is followed by 2 minutes VO2 max and then 1 minutes anaerobic capacity with 3 minutes recovery between each. Repeat 3 more times for a great workout! Cool down.

Sample Day 3

1:00:00
69.5TSS
Over Under Sweet Spot Sandwich

Sweet spot over-under intervals with 30/30s sandwiched in the middle. Rest intervals are short to keep the heart rate high and the metabolic demands up.

The session is challenging, but not of the ‘extreme / brutal’ variety. You’ll know you have worked hard, but you should be good to go again the next day too. You want to finish tired, not destroyed.

The logic here is that athletes often have to produce short intense efforts sandwiched between more sustainable efforts. The power is never huge at any point, but the gradually accumulating fatigue, long(ish) intervals and a recovery period which seems to pass with increasing speed as the hour progresses, means that you’ll want to stay mentally switched on to maintain that strong effort throughout.

Sample Day 4

0:47:30
51.5TSS
30/30 Anaerobic

By completing short efforts above threshold you able to accumulate more time in that zone than if completed in longer efforts. The short recovery periods also increase oxygen uptake capacity.

Recovery around 65% FTP has been proven as an effective power for lactate clearance.

Sample Day 5

1:03:00
73.9TSS
3 x 10m FTP / Threshold Over Unders

Classic 3 x 10 minute FTP intervals with a twist. Over-under efforts are perceived to be more achievable and by changing the threshold blocks to OU intervals you also train your body to recover when your effort goes just below your threshold power.

Sample Day 6

3:00:00
185.7TSS
Free / Group Ride

Do what you like. Go long, go hard, so easy, just get at least three hours in the saddle or a similar duration that is consistent with your goal event.

Sample Day 8

0:56:00
61TSS
2 x 15m Sweet Spot Over Unders

Sweet spot training promotes mitochondrial biogenesis (the key to a strong aerobic base), increases your lactate threshold (helping handle intense efforts), increases your ability to store muscle glycogen and will help increase your VO2 max. The duration of these efforts will mimic threshold efforts later in your program and increase your tolerance for sustained power output at specific intervals.

Four-week Periodised Over-reach Training Plan (Advanced) Month 1

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