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6-Week Junior Road Plan: M-W intensity

Author

Sue Lloyd

All plans by this Coach

Length

6 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced power based hr based tss based strength base period

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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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Plan Description

This plan is designed for the junior athlete who is looking for structure, workouts that are challenging, and appropriate amounts of intensity and recovery. It is arranged for harder efforts on Mondays and Wednesdays and the weekends. The plan is great for pre-season or building toward an event or race. While 6 weeks in length, the weeks can be repeated for a longer duration if desired. Please reach out to me if you have any questions about using this plan: sue@inspiredtrainingcenter.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:50 hrs 3:30 hrs
1:12 hrs 0:15 hrs
1:30 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:50 hrs 3:30 hrs
1:12 hrs 0:15 hrs
1:30 hrs 0:45 hrs
—— ——

Training Load By Week


Sue Lloyd

Inspired Training Center

Coach Sue is the owner of Denver's Inspired Training Center. Her coaching disciplines include track cycling, road cycling (road racing, criteriums, time trials, touring), mountain biking and cyclocross. Sue is particularly fond of, and experienced with Masters and Junior athletes.
In addition to individual coaching, her Denver services include performance testing, bike fits, massage, physical therapy, outdoor skills clinics, and indoor studio rides.

Sample Day 1

0:15:00
7 Way Hips +1: videos

This is a great routine for warming up before a ride or strength work. Initially, this IS strength work by itself. Stretch your hips after the routine.Follow the instructions on this video:
https://youtu.be/iLTBIaHU5iw
Watch correct form!
Reverse Clamshell: https://youtu.be/8xnS3iQXIK8

Sample Day 1

1:10:00
62.4TSS
Over/Under - 3 x 12 min Z2/4 Int.

This is most easily done on a trainer, or potentially on a long shallow grade climb.
Warm up well 10-15 min.

For the intervals you will be alternating between Endurance/Light Tempo Z2/3 and Harder Threshold Z4+ throughout the 12 minutes.
Start at a steady state effort. Every 2 minutes switch to harder Z4 and back to lower Z2/3.

So:
2 min x Z2/3+ (65-75% threshold) then
2 min x Z4+ (95-105%)
Repeat x 3 = 12 min total
Rest/Recover at least 6-8 minutes between sets.
Complete 3 sets total

Cool down

Sample Day 2

0:45:00
10TSS
Yoga-Core

Stretching, balance, coordination, core strength. Enjoy.

Sample Day 3

1:00:00
36TSS
Zone 2 Ride. Spin Legs out.

1 hour ride focusing on staying in Zone 2. Ride the first 15 minutes and the last 15 minutes in zone 1. Keep this Aerobic for the whole ride. Do not go above Zone 2 if possible.

Sample Day 3

0:15:00
5TSS
Core: 3 way abs (video link included)

https://youtu.be/hL_iiccKytI
Sit on the edge of a Bosu ball or rolled towel. With knees bent and hands behind your head recline so that your shoulders are below your hips. Your focus is three movements:
1. Pelvic tilt with a focus on crunching your lower abs. Hands behind your head, and elbows out to the side.
2. and 3. One hand behind your head, twisting and lifting your elbow to the opposite knee as you lift the foot up off the ground. The other hand should be on the floor straight out from your shoulder.

Sample Day 4

0:15:00
7 Way Hips +1: videos

This is a great routine for warming up before a ride or strength work. Initially, this IS strength work by itself. Stretch your hips after the routine.Follow the instructions on this video:
https://youtu.be/iLTBIaHU5iw
Watch correct form!
Reverse Clamshell: https://youtu.be/8xnS3iQXIK8

Sample Day 4

1:15:00
45TSS
Low to No Intensity. 60% ride.

Take it easy today and listen to your body. If you are fatigued or tired don't try to push the pace. Just get some easier time in on the bike.

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