Transition High Volume
Author
Damian Ruse
All plans by this CoachLength
4 Weeks
Typical Week
1 Day Off, 3 Other, 3 Strength, 3 Bike, 1 Walk
Longest Workout
2:30 hrs
Plan Specs
cycling road cycling beginner
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Stats
Sample Day 1
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 min high cadence (HC) speed pedaling (110+ RPM), resting 1-2 minutes between HC efforts and endurance zone
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring
Sample Day 1
Post ride yoga is great for recovery, elongating muscle, and building functional strength! There are some good (free) online videos to be found; here are some of my favourites:
https://youtu.be/znv1_tdfpKk
https://youtu.be/ZBwCs2s6o70
Sample Day 3
WU: 10-15 minutes warm up, progressing to Zone 2
MS: Ride prescribed time at 60-70% of FTP. 1 x 60 minutes of alternating high cadence (95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
CD: 5 minutes at 40% of FTP
Sample Day 3
Post ride yoga is great for recovery, elongating muscle, and building functional strength! There are some good (free) online videos to be found; here are some of my favourites:
https://youtu.be/znv1_tdfpKk
https://youtu.be/ZBwCs2s6o70
Sample Day 4
Visit the local trails and enjoy the day. Find a trail with a longer, vigorous uphill section and head up! Hiking uphill is mentally relaxing but helps us create new functional strength while maintaining some basic aerobic fitness.
Sample Day 5
WU: No warm up..
MS: Endurance Ride at 56-70% of FTP, progressive effort. Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment. To make this more challenging, increase avg RPM with each segment along with effort.
CD: 5-15 minutes ay <56% of FTP
Sample Day 6
Visit the local trails and enjoy the day. Find a trail with a longer, vigorous uphill section and head up! Hiking uphill is mentally relaxing but helps us create new functional strength while maintaining some basic aerobic fitness.