20 Week Flexible Fitness Boost! w/ Free Strength & Conditioning Plan!
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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.
You will also receive a 40 week S&C plan free!
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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:03 hrs||1:30 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||3:03 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter