20 Week Flexible Fitness Boost!

Browse Training Plan Store

Back to Plan Details

20 Week Flexible Fitness Boost!

Author

Optimum Coaching

All plans by this Coach

Length

20 Weeks

Typical Week

2 Day Off, 4 Bike

Longest Workout

1:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss time goal power based tss based base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This 20-week ‘Flexible Fitness Boost’ is aimed at road cycling enthusiasts that want to improve their fitness, raise their threshold or start training for a specific event whilst being time crunched and leading a busy life.

The plan is suitable for cyclists who currently train a few times a week but are looking for more structured training or those who compete and wanted to get a boost on their fitness to improve their performance.

Our plans are created using sessions which have been tried and tested with a huge variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.

The plan is perfect to be done at any point in the year. It could be done at the start of training before you get into some speciality work or during the summer to get more focused to reach a specific goal.

The weekends on the plan are left with one ‘Endurance Ride’ planned which allows you to move the session about to keep up with your busy lifestyle and have flexibility with your weekends. You could choose to do this session on the Saturday, Sunday or both!

During the 20-week plan the weekly volume will vary between 6-8 hours and see a progressive build in training stress during each phase. The TSS will build in a progressive but achievable way to get the most amount of benefit and adaption from the 20 weeks.

The start of the plan incorporates a ‘fitness test’ which will access your power, set your training zones and allow you to track and compare your power data at the start of the plan compared to the end.
The first ‘phase’ of the plan focuses on extensively dragging out your time spent in Sweetspot and Tempo ranges. There is then a recovery period before starting to on higher intensity and more specific work to increase your FTP and fitness by working above your critical power and encouraging the body to improve it’s ability to regulate levels of lactate.

The workout intensities are based on power (or perceived exertion). The plan incorporates common cycling language when describing the workouts which makes the plan very easy to follow. By the end of 10 weeks you will have excellent Base fitness.

On day 1 of the plan you are provided with more getting-started guidelines and our contact in case you have questions about your workouts.

The plan was created with use of the TrainingPeaks "Workout Builder". Therefore, the workouts may be uploaded to a device (power meter, heart rate monitor or indoor trainer) or a companion app to help you follow the workout easier. This also allows you to see what the workout will be like before starting. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export.
The plan was created with the main focus on Training Stress Score (TSS) which can be found in every workout. Your actual TSS may vary from this forecast when you finish the workout but is used as a very good guide. TSS takes into account the intensity of the workout rather than the volume so is much better to use as a prediction for fatigue it will create and performance benefits that it will bring on.

When you purchase this plan, you have an option to share your email with us, we encourage you to check this box. This will allow us to send out follow up emails with more information about the plan and will give you the option to contact us if you run into a problem. We also ask you to provide feedback on this plan after you have finished to see how it worked out for you. Your email address will not be used for anything else.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:03

Zak Coleman

Optimum Cycle Coaching

Optimum cycle coaching offers training plans, sports massage and bespoke coaching for riders of all level from beginner to elite level cyclists. Whether it's a sportive, cyclocross, mountain bike, time trials or road race Optimum coaching has it covered!
Our plans have been created with feedback from a variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.

Sample Day 1

1:02:00
92.4TSS
Fitness Testing

The goal of this session: is to track progress and establish training zones.

15 minute progressive warm up. Starting at the bottom of the range and slowly building so that you reach the top in the final few minutes.

2 minutes recovery to regulate.

Then we start the fitness test:
10 minutes @ 92-95% of FTP
15 minutes @ 100% of FTP
10 minutes @ 100% and then a gradual power increase until exhaustion. I want you to do this progressively so that you do not burn out before the target time. I want you to be complete empty when you reach that 10 minute mark. We are looking for an average so keep it sustained.
We can also get a measurement if you drop in power so make sure you keep going! It's looking for an accurate estimate of your current fitness.

10 minutes recovery/cool down. (High cadence)

(The power number in the 10 minute ramp is not a target or guide, it is just there to build the session).

The average for the 3 hard efforts will be equal to your Functional Threshold Power and we can use this to set your training zones.
You will also do one at the end of the plan so can be used as a comparison.

Sample Day 2

0:56:00
56TSS
Extensive Sweetspot 1

The Goal Of This Session: is to increase lactate threshold and stimulate Mitochondrial Biogenesis.



Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.



Then 2 x 15 minutes at Sweetspot (88-95%). Focus on maintaining a fluid cadence throughout.

5 minutes recovery between sets.



Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 3

0:56:00
46.4TSS
Extensive Tempo 1

The Goal Of This Session: is to increase time spent at tempo/Z3 which will aim to increase muscle glycogen stores,increase mitochondrial enzymes and improve lactate threshold.

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.


Then 2 x 15 minutes at Tempo (76-88%). Focus on maintaining a fluid cadence throughout.

5 minutes recovery between sets.

Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 8

1:01:00
61.7TSS
Extensive Sweetspot 2

The Goal Of This Session: is to increase lactate threshold and stimulate Mitochondrial Biogenesis.





Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.



Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.







Then 3 x 9 minutes at Sweetspot (88-95%). Focus on maintaining a fluid cadence throughout.



4 minutes recovery between sets.







Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 9

1:01:00
51TSS
Extensive Tempo 2

The Goal Of This Session: is to increase time spent at tempo/Z3 which will aim to increase muscle glycogen stores,increase mitochondrial enzymes and improve lactate threshold.

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

Then 3 x 9 minutes at Tempo (76-88%). Focus on maintaining a fluid cadence throughout.

4 minutes recovery between sets.

Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 10

0:49:00
44.6TSS
Aerobic Conditioning #1

The Goal Of This Session: Is work at aerobic steady state and provide conditioning to aid the higher intensity work which we will be doing around this session.
This session will follow an aggressive overload build. So it will be ramping up each time..

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

Then I want you to perform the following:
6 minutes @ Tempo (6/7 RPE)
2 minutes Recovery
6 minutes @ Sweetspot (7/8 RPE)
3 minutes Recovery
5 minutes @ Threshold (8 RPE)

Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 15

1:06:00
65.6TSS
Extensive Sweetspot 3

The Goal Of This Session: is to increase lactate threshold and stimulate Mitochondrial Biogenesis.





Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.



Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.



Then 4 x 7 minutes at Sweetspot (88-95%). Focus on maintaining a fluid cadence throughout.



4 minutes recovery between sets.







Spin easy with a high cadence for the last 10 minutes to aid recovery.

$60.00 - Buy Now