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2020 Beat the Corona Virus Social Distance Stage Race

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Kyle Wolfe

All plans by this Coach
No Ratings

Length

1 Week

Refund Policy

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.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This is a brand new mini training plan to help you get through the Covid 19 blues. So stock up on your toilet paper, because things are about to get crappy!
So many races are cancelled but also so many riders are home from school or work too!
So let's take a week and keep your motivation up but your workouts even more up!
Forza!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
18:16 hrs 5:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
18:16 hrs 5:00 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kyle J Wolfe

Finish Fast Cycling

Coach Kyle and Finish Fast Cycling offer several levels of customized coaching from $199 to $399 per four week month. All plans are goal based and customized for each athlete with Kyle's unique workouts and training.

In addition, lots of pre-built retail plans are available to help all levels of racers get through the winters or to help prepare for an event when private coaching is not the answer.

He also offers 1-on-1 package plans, physio testing and hourly private plan review as needed.

Sample Day 1

2:00:00
60.5TSS
AE1 Easy Ride 2h

This should be a very easy steady ride and is used for recovery or maintaining fitness without building fatigue.
A good tip is to overdress so that you can't work too hard without sweating!
Stay in that low zone 1 recovery, easy means easy! But low efforts means you can focus on form and pedaling.
If you are stuck indoors, cut this down!
Enjoy your bike!

Sample Day 2

3:11:20
206.8TSS
Finish Fast Sprints

These are to replicate what a finish of a race is really like
After a quick spin warmup, give me 90 minutes of tempo steady
Then please give me 4 efforts of a 4min VO2 effort followed by a 20s out of the saddle sprint!
The legs will get dead, but you will improve with time.
Long recovery of about 6 mins, then repeat for a total of 4. Race like you train.

Find a good road for this workout. Remember it forever.

Sample Day 3

1:35:00
81.9TSS
Time Trial build 1x15min

This is one of many workouts as part of the new time trial build series for 2019. Great for improving FTP, long climbers and time trialing.

Start with 10 minutes of easy warmup and then 60 minutes of endurance level riding to get the blood moving.

Then ride the workout as described in the chart; remember to do the efforts in the drops or on your aero bars (if you have them). Smooth pedaling and enjoy the hurt. The effort range is pretty wide, but anything in that range will get the job done. Cool down and done.

Sample Day 4

3:00:00
142.3TSS
Elite long tempo

This is a great workout for elite riders who want to get ready for NRC type races where the pressure is on for a while.
Ride endurance for at least 60 minutes. Then, lets see 30 minutes at high tempo with good cadence, followed by 5 minutes recovery and then another 20 minute effort.
Ride home for at least an hour again. Fun.

Sample Day 5

5:00:00
242.7TSS
AE3 Endurance Ride 5h

This is an aerobic endurance maintenance workout. Ride only in zones 2, and 3 as you feel at the time. This should be a comfortable effort. Power, heart rate and effort will rise somewhat on uphills but no higher than zone 3.

Sample Day 6

3:30:00
260.1TSS
Elite Wolverines

This is an elite racer workout. If you are not an elite and you see this, you should call Coach Kyle. If you are an elite racer, you should be terrified. Warmup at endurance levels for 1 hour, building to tempo for the last 5-10 minutes. Then, find a good hill or head wind false flat and put in a low VO2 effort for 2-3 minutes. Recover at coasting for the same length as the effort. Repeat for 29 more times for a total of 30. Yup, you read that correctly. One hour of VO2. Pedal home easy for 30 minutes. This is a failure inducing workout. Make some emotional decision to get you through.

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