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6 week Road Race Program - "Lockdown" Edition

Author

Kilowatt Cycle Coaching

All plans by this Coach

Length

6 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters power based

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Plan Description

Our Road Race specific "Lockdown" program is a trainer based program for road cycling athletes who may find themselves stuck indoors due to the COVID19 pandemic.

Kilowatt Cycle Coaching has worked with Australian athletes using similar programs as this one to deliver several General Classifications podiums across a number of stage races and state championships in the last 18 months (Check out our instagram for more on this! https://www.instagram.com/kilowattcyclecoaching)

During this program you can expect to:
-Develop leg speed at lower and higher intensities
-Develop on bike leg strength to help boost your power potential
-Increased FTP and your body's ability to ride faster for less effort in aerobic zones.
-Ask questions and seek information from Kilowatt Cycle Coaches via email (info@kilowatt.cc)

COVID19 has impacted all our lives. We can sit in lockdown lamenting missed cycling opportunities, or we can use this time to prepare and come back faster and stronger for when "normal" life resumes.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:40 hrs 2:17 hrs
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Workouts Per Week Weekly Average Longest Workout
6:40 hrs 2:17 hrs
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Kilowatt Cycle Coaching

Kilowatt Cycle Coaching

Based in Melbourne, Australia, we provide individualised cycling coaching services to beginner to advanced road, track and cyclocross cyclists.

Our vision is to use our knowledge and passion for cycling to help our athletes reach their full potential. We do this by providing data driven, holistic training programs that deliver measurable performance improvements for our athletes.

Sample Day 1

1:16:00
80TSS
FTP test

Complete the following based on following 1-10 scale:
1: Very Easy
2-3: Easy
4-6: Moderate
7-8: Hard
9: Very Hard
10: Maximal

Warm up:
20 min easy (Cadence self selected) 4/10

Pre-test protocol part 1:
1 min 100-120rpm 8/10
1 min 80-90rpm 5/10
Complete x3

Pre-test protocol part 2:
5 min easy (Cadence self selelcted) 5/10
5 min 85-95rpm 7/10

Pre-test protocol part 3:
10 min easy (Cadence self selected)

TEST!
20 min as hard as you can. Pace yourself to finish with the same intensity as you started. Stay seated and keep the cadence above 80rpm.

Warm down:
10 min easy (Cadence self selected)

Sample Day 3

1:05:00
39.7TSS
Zone endurance builder

Traditional aerobic builders involve a high volume of long slow miles outdoors.
This workout aims to build the same thing, while working off of a quality over quantity ethos. We do this by combining this workout with some leg speed building.
Aim to keep your leg speed at 100rpm for the 20 minute zone 2 efforts.

Sample Day 4

0:58:00
47.3TSS
Tempo strength time!

The best bang for buck strength training a cyclist can do. By doing moderate power-low cadence efforts, you are building strength in a cycling specific way.
Keep the breathing smooth, hands loose on the tops of the bars and pedal in 360 degree rotation (pull up and push down).

Sample Day 6

1:56:30
124.5TSS
Weekend long ride (Ergo)

If you are able to ride outside, feel free to replace this ergo with a long endurance ride aiming to keep the power in zone 2 (60-75% FTP) for the majority.

If stuck indoors complete the ride as is.
Ride details:
Starts with some high intensity quality efforts while the legs are fresh.
Then we bring it home with some high zone 2 work at 100rpm to work on a little leg speed and aerobic development.

Sample Day 7

1:05:00
39.7TSS
Zone endurance builder

Traditional aerobic builders involve a high volume of long slow miles outdoors.
This workout aims to build the same thing, while working off of a quality over quantity ethos. We do this by combining this workout with some leg speed building.
Aim to keep your leg speed at 100rpm for the 20 minute zone 2 efforts.

Sample Day 8

1:00:00
50TSS
Free ride (Riders choice)

Whether indoors or outdoors, do whatever takes your fancy.

Sample Day 10

1:15:00
46.8TSS
Zone endurance builder

Traditional aerobic builders involve a high volume of long slow miles outdoors.
This workout aims to build the same thing, while working off of a quality over quantity ethos. We do this by combining this workout with some leg speed building.
Aim to keep your leg speed at 100rpm for the 20 minute zone 2 efforts.

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