Cycling: 15 Weeks to an increase FTP - by KyleCoaching

Average Weekly Training Hours 09:36
Training Load By Week
Average Weekly Training Hours 09:36
Training Load By Week
Sample Day 1
1:00:00
16mi
AR-W1: Active Recovery

Just spin the legs at a normal cadence (neither fast nor slow) at Active Recovery pace. Do not place force on the pedals or allow lactate to build up in the legs. The goal is to preserve the "feel" for the legs and muscles, but to go really easy. Power and heart rate should remain low.

Sample Day 2
1:30:00
24mi
100TSS
NP-W2: Neuromuscular Power: Small and Big Ring Sprints, Ride 1 A

One of the goals of this workout is to avoid "dumping the chain" into the hardest gear for a sprint. Sprinting starts out with a hard jump. As you "wind" out each gear, you shift down one. Just like driving a stick-shift car, you work down the gears when the rpms reach the correct range. After warming up, begin six sprints in the small chain ring with no gear changes, riding 50 meters and winding the gears out. Rest 2-3 minutes between sprints. Then do three sprints in the big chain ring, shifting once. Rest 2-3 minutes after each sprint. Next do three big chainring sprints two gear changes. Finish with one big-ring sprint with three gear changes. Cool down.

Sample Day 3
1:00:00
END-W1: Medium, Endurance ride

WU: 15 minutes warm-up, just spinning at a nice easy pace
MS: 45 minutes of riding with watts from <75%, just nice and steady.
If you have to go over hills and your watts go higher, that's o.k, but generally average between 56 and 75% of FTP today.
CD: 15 minutes just easy pedaling.

Sample Day 4
1:30:00
27mi
LT-W1: Lactate Threshold

WU: for 15 minutes, then do a 1 minute fast pedaling intervals. Stay seated for these. Rest for 1 minute between efforts. Follow this with 10 minutes of pedaling 80-90% FTP. Begin two 10-minute Lactate Threshold intervals, resting for 5 minutes between intervals. These efforts should be right at threshold and can be doneon a 10-minute hill if you prefer. Cool down.

Sample Day 5
1:00:00
16mi
AR-W1: Active Recovery

Just spin the legs at a normal cadence (neither fast nor slow) at Active Recovery pace. Do not place force on the pedals or allow lactate to build up in the legs. The goal is to preserve the "feel" for the legs and muscles, but to go really easy. Power and heart rate should remain low.

Sample Day 6
2:00:00
36mi
TEMP-W2

THis ride will improve your aerobic capacity with some Endurance / Tempo miles. Warm-up at a high cadence, 95-105 rpm. The goal is to ride 2-3 hours with power between 70 and 90 percent of FTP and cadence of 90-95 rpm. Try not to spend any time above 90- percent FTP. Cool down and stretch.

Sample Day 7
1:15:00
20mi
END-W1: Endurance: Active Recovery

WU: 15 minutes warm-up, just spinning at a nice easy pace. MS: 45 minutes of riding with watts from 56 and 75% of FTP, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between 56 and 75% of FTP today. CD: 15 minutes just easy pedaling.

Charles Kyle
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KyleCoaching

Road Cycling and Cyclocross training plans and coaching. For Pricing and Questions, please email me at chuck@kylecoaching.com

For those wanting a specific plan for an event or just a specific training goal, without the need for coach contact, these are available too. For more information email us at info@kylecoaching.com and check out our website www.kylecoaching.com