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Road - Maintenance during COVID 10-12 hours/week Intermediate Power Based

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Deborah Latouf - Spin Doctor Coaching

All plans by this Coach
No Ratings

Length

4 Weeks

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 4 week (mesocycle) road cycling maintenance plan is designed for intermediate level athletes who can train 10-12 hours per week. The program is power based and includes structured plans for all work-outs. It assumes baseline testing has been conducted and FTP and training zones have been set accordingly.

The program includes a balance of workouts across training zones, cadence focus (both low and high), hills and endurance rides. It is specifically designed with a focus on maintenance of fitness across the power spectrum during the current restrictions cyclists in many countries are facing. It is designed for riders who are still able to ride outdoors as solo riders.

The four week block is lightly periodised and can be repeated.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
10:53 hrs 3:58 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:53 hrs 3:58 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Deborah Latouf

Spin Doctor Coaching

I consider myself a sport scientist who coaches. I have been coaching both triathlon and cycling for 25 years throughout my career as a sport scientist in Australia, the UK and South Africa. I specialise in athletes that seek accountability in their training and value one on one interaction on a timely basis. I feedback on all sessions daily and encourage athletes to communicate with me as much as possible. I particularly enjoy coaching age group and masters level athletes.

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