Transition High Volume

Author

Damian Ruse

All plans by this Coach

Length

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:30
Training Load By Week
Average Weekly Training Hours: 08:30
Average Weekly Breakdown

Training Club

Semi-Pro Cycling

Simple, science-based and time-saving steps for beginner road cyclists to rapidly add power and speed to get faster on the bike.

Personalize Your Training • Coach Guided • Training Accountability

Back to Plan Details

Sample Day 1

1:30:00
70TSS
Endurance Ride with HC 1 minute Speed Drills

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
------
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
------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 1

0:30:00
Post Ride Yoga

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

1:30:00
70TSS
Endurance Ride with HC 5 Minute Speed Drills

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

0:30:00
Post Ride Yoga

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

1:30:00
50TSS
Uphill Hike (Cross Training)

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

2:30:00
96.9TSS
Progressive Endurance Ride

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

1:30:00
50TSS
UPHILL HIKE (Cross Training)

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.

Transition High Volume

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