2020 Beat the Corona Virus Social Distance Stage Race
Kyle WolfeAll plans by this Coach
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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!
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
Sample Day 1
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
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
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
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
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
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.