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

Author

Deborah Latouf - Spin Doctor Coaching

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Length

4 Weeks

Plan Specs

cycling road cycling intermediate power based tss based

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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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10:53 hrs 3:58 hrs
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Workouts Per Week Weekly Average Longest Workout
10:53 hrs 3:58 hrs
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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.

Sample Day 1

1:00:00
33.6TSS
Bike - Easy Recovery 60 (FTP) B160REC

The recovery ride should be exactly that. Try and keep the power overall in Z1. An effective way to do this is to ride on the small chain ring. This should increase your cadence, and therefore your heart rate; however it preserves the legs. Don't fall into the trap of doing your recovery rides too hard.

Sample Day 2

1:58:00
135TSS
Seated climbs 6min x 8 (FTP) B46x8SEACLI MAI

In this session you are doing seated strength endurance climbing work with a focus on peripheral adaptation. Following a generous warmup complete three short activations to get your legs going. Main set is 8 x 6 minute seated climbs on cadence of 60-70 at or about your FTP. Focus on keeping the core stable and eliminating any upper body rocking movement.

Sample Day 3

1:28:00
70TSS
6 x 6 minute cadence focus (FTP) B26x6CAD

An endurance based session with a focus on working with a higher cadence in the main set. If you do this session properly you will feel it in all sorts of new places.

Sample Day 4

1:47:00
94.8TSS
Endurance with Tractor Pulls (FTP) B6/7 6x30

Tractor Pulls are big gear intervals that are designed to improve your muscular strength, as you push hard as possible against maximum resistance. They are done seated (stay in the saddle). Do them on a flat road or one with a false flat. Gearing is big, 53:12 as a guide, but this will depend on the rider. You may need to experiment to get this right. Grip the handlebars tightly, engage your core and then push hard on those pedals for each interval.
Do the tractor pulls at the beginning of the session. Complete the session with riding in the endurance zones.

Sample Day 6

2:58:00
185.8TSS
The Kitchen Sink Ride 3 (FTP) B2/4/5KIT

The kitchen sink is exactly what the name sounds like - a bit of everything. It is a fabulous workout as all energy systems are covered, you've got a nice long ride in and you have a sense of both fatigue and accomplishment. You can change the order of the steps and the lengths of the longer sets around to suit the terrain.

Sample Day 7

1:00:00
40TSS
Endurance 60 with Spin Ups (FTP) B260SU

This is a recovery ride with a small component of high cadence work mixed in. Warm up for 15 minutes in Z2 or below at a cadence in the mid 80s. Over the next 30 minutes, every 5 minutes or so do a high cadence spin up for 30 seconds at 100-120 RPM. Cool down for 15 minutes.

This high cadence work can be done on any recovery ride or coffee roll. It will enhance your ability to ride at high cadence and improve cardiovascular fitness.

Sample Day 8

1:00:00
33.6TSS
Bike - Easy Recovery 60 (FTP) B160REC

The recovery ride should be exactly that. Try and keep the power overall in Z1. An effective way to do this is to ride on the small chain ring. This should increase your cadence, and therefore your heart rate; however it preserves the legs. Don't fall into the trap of doing your recovery rides too hard.

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