Lock Down 2020 4 Week Plan

Browse Training Plan Store

Back to Plan Details

Lock Down 2020 4 Week Plan

Author

Dion Guy

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate power based hr based

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.

So you want to get through the Lock Down with a least amount of training to maintain your current fitness.
Well then this is for you!

This plan is based on well researched methodology around maintaining fitness and form by focusing on VO2max metabolic pathways.

The focus is on 6 to 8 hours per week, with the option to reduce it to 4 hours per week. It can be done on an indoor trainer using the included workouts or it can be done outdoors utilising a power meter

Notes:
• This training plan starts on a Monday
• The plan is reuasble an unlimited amount of times
• This plan works with power only (no heart rate zones)
• Designed with the new Workout Builder
• Syncs with Garmin or Wahoo device to automatically run session
• Download each session in many different files formats compatible with Zwift, Wahoo, TrainerRoad, Rouvy and more

Purchasing this plan includes:
• Email support and access to our training community for 2 months (tips on nutrition, race day preparation, emerging training science etc)

Please direct any questions to info@paincave.co.za

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:38

Dion Guy

Pain Cave Coaching

Dion is a qualified exercise physiologist and has been racing bicycles since the early 2000's, first starting out as a professional triathlete before moving into road cycling and mountain biking. He now finds his enjoyment in ultra distance cycling, where he races competitively and guides athletes to their best performances.With his degree and past performance he has the ability to apply the science to training. He is also the founder of the Pain Cave cycling performance centers in South Africa.

Sample Day 1

1:01:00
47.3TSS
Lactic Tolerance - 12 x 2 min at 80% FTP with 2 min recovery 2

Lactic Tolerance - Shuttle

Sample Day 2

1:15:00
33.7TSS
Recovery: Easy Ride + Tempo Increases

1H15M @ 45-50% FTP with 1M @ 70-75% FTP (7/10 effort) every 9M throughout ride.

PURPOSE: Allow for adaptations from previously challenging workouts, whilst maintaining rhythm of training without adding any further stress to the body. Also helps to circulate oxygenated blood around the body and remove any metabolic waste products that may be lingering in the muscles from these previous workouts, since lactate is combusted as a fuel in the aerobic energy process better at a lower power output than it is when completely resting. This ride adds a little bit of intensity for when it's important for the legs not to get "sleepy".

Sample Day 3

1:12:00
74.4TSS
VO2 Max - 6 x 3 min at 110%

These intervals will push you to your aerobic "ceiling", your VO2max. Heart rate will increase close to max levels. There's only 6 of them, so mentally break them up into 2 sets of 3. Get through the first 3 and then countdown the remainder one by one

Sample Day 5

2:00:00
88.8TSS
Endurance: Alternating Aerobic Ride + Low Cadence

2H alternating between 7.5M @ 55-65% FTP, 5M @ 65-75% FTP and finally 2.5M @ 70-80% performed at a low cadence of 70-80RPM.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source. Ultimately, these endurance rides contribute to improved aerobic capacity, lactate threshold and muscular endurance, and reduced VLamax (maximal lactate building rate).

Sample Day 6

1:00:00
36TSS
OPTIONAL - Easy Ride L1/L2 - FASTED

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

Sample Day 8

1:09:00
75TSS
4 x 8 min strip sets 130 to 94% - 4 min recovery between

We start focusing on improving FTP (anaerobic threshold) in this set. The 1 minute at above FTP builds lactic acid which we need to teach the body to "shuttle"and use in the aerobic system. Make sure you keep pedaling after the 1 min as far as possible for the rest of the interval.

Sample Day 9

1:15:00
49.5TSS
Recovery: Easy Ride + Short Ramps

20M building up to 50-60% FTP.

2x ramps of 4M from 70% FTP up to 90% FTP with 15M easy @ 50-60% FTP in between.

See Workout Details below for exact breakdown.

Remaining time up to 1H15M @ 50-60% FTP.

PURPOSE: Allow for adaptations from previously challenging workouts, whilst maintaining rhythm of training without adding any further stress to the body. Also helps to circulate oxygenated blood around the body and remove any metabolic waste products that may be lingering in the muscles from these previous workouts, since lactate is combusted as a fuel in the aerobic energy process better at a lower power output than it is when completely resting. This ride adds a little bit of intensity for when it's important for the legs not to get "sleepy".

$29.95 - Buy Now