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Completely Bespoke, Personalised and tailored 10-week Plan using Power meter & Workout Builder!

Author

Optimum Coaching

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss time goal multi day power based hr based tss based

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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Plan Description

We are now offering you something unique and new to the TrainingPeaks online plan store! A completely bespoke, personalised and tailored 10-week plan! This is a unique idea that we want to be able to offer you to really get the best out of 10 weeks training and make it suited for you!

Why go with a plan that is generic when you can have it made specifically for you!

The idea of this plan makes it perfect from a complete beginner to the top of the sport and anywhere between! Have an event, challenge, target or goal? We want to help YOU smash it in any way you need!

You can be riding from one time a week right up to 6 days a week and we will make it work for you.

Our plans are created using sessions which have been tried and tested with a huge variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.

The TSS will build in a progressive but achievable way to get the most amount of benefit and adaption from the 10 weeks and leave you in peak physical condition and event ready!
The workout intensities will be based on power (or perceived exertion).

How does it work?
Once you buy the plan, you will need to share your email with us, we will then be able to reach out to you (Which we will be committed to do within 24 hours of purchase) to arrange a consultation call with you to talk about your training and event/fitness demands that you want to plan tailored to.

Once we have done this, we will then have 48 hours to complete your plan so that it is ready for you in your TrainingPeaks calendar.

The plan will be created with use of the TrainingPeaks "Workout Builder". Therefore, the workouts may be uploaded to a device (power meter, heart rate monitor or indoor trainer) or a companion app to help you follow the workout easier.

The plan will be created with the main focus on Training Stress Score (TSS) which can be found in every workout. Your actual TSS may vary from this forecast when you finish the workout but is used as a very good guide. TSS takes into account the intensity of the workout rather than the volume so is much better to use as a prediction for fatigue it will create and performance benefits that it will bring on.

What will I receive from this plan?

A completely personalised training plan using world class training sessions:
- A fully personalised plan which is made as a one off, specifically designed for you!
- Sessions used in the plan are tried at tested from beginner to current world tour riders!
- The plan would meet the needs from beginner cyclists to elite athletes and every in between.
Access to an experienced coach:
- Have the ability to ask questions or have support on your planned by a Level 2 qualified coach.
Structured workouts:
- Every workout is created using TrainingPeaks workout builder which can be exported to 3rd party apps such as Zwift.
- Each workout can be exported to your device (Garmin, Wahoo etc.)
Adjustable Workouts:
- The programme is designed so you can adjust which day your main event is.
Guides & Manuals
- We provide you with a guide to help to optimise your training such as recovery strategies and fuelling advice etc.
Promotions:
- All clients that purchase a training plan are given promotions for further plans and coaching!
Please Note: We have put in 4 example workouts to be seen on the preview of the TrainingPeaks store. We have added the total hours into one session so that it appears within the store, which requires to have the total hours. Once we have had our consultation call or messages (if it is better suited for you) then you will receive your sessions into your TrainingPeaks account.
*You MUST share your email with us when making the purchase to make this process work!*
Please contact us for more information.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:24 hrs 9:00 hrs
Workouts Per Week Weekly Average Longest Workout
7:24 hrs 9:00 hrs

Zak Coleman

Optimum Cycle Coaching

Optimum cycle coaching offers training plans, sports massage and bespoke coaching for riders of all level from beginner to elite level cyclists. Whether it's a sportive, cyclocross, mountain bike, time trials or road race Optimum coaching has it covered!
Our plans have been created with feedback from a variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.

Sample Day 1

5:06:00
222.2TSS
Week 1 Weekly Hours

This workout has been put into this plan to allow us to add the weekly hour totals into the plan to be viewed on the TrainingPeaks Store.
You will receive your sessions once we have had our consultation call to allow me to make this plan completely tailored to you.

Sample Day 4

0:54:30
59.9TSS
Example Workout 1: Fatigue Resistance Ramps #3

*This workout is an example, the sessions will be created and put into the plan on demand*

The goal of this session: Is to improve fatigue resistance and increase anaerobic training load.


This session will follow an aggressive overload build. So it will be ramping up each time..

I want you to ride a progressive 15 minute warm up, starting very easy for the first 5 minutes and ending just below TT pace for the last minute.

Then I want you to perform the following:
10 minutes @ Sweetspot (6/7 RPE)
1 minutes Recovery
10 minutes @ Threshold (7/8 RPE)
4 minutes Recovery
2:30 minutes @ VO2 (8 RPE)

Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 8

5:48:00
252.6TSS
Week 2 Weekly Hours

This workout has been put into this plan to allow us to add the weekly hour totals into the plan to be viewed on the TrainingPeaks Store.
You will receive your sessions once we have had our consultation call to allow me to make this plan completely tailored to you.

Sample Day 11

1:12:00
76.1TSS
Example Workout 2: Fatigue Pyramid | Turbo 1

*This workout is an example, the sessions will be created and put into the plan on demand*

The Goal Of This Session: Is to improve fatigue resistance and lactate regulation.

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.
RPE Should start as 1-2/10 and build to 7/10.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

Then I want you to perform the following twice:
4 minutes @ Tempo
4 minutes @ Sweetspot
4 minutes @ Threshold
4 minutes @ Sweetspot
4 minutes @ Tempo
5 minutes recovery

Spin easy for the final 10 minutes to cool down.

Sample Day 15

6:50:00
297.7TSS
Week 3 Weekly Hours

This workout has been put into this plan to allow us to add the weekly hour totals into the plan to be viewed on the TrainingPeaks Store.
You will receive your sessions once we have had our consultation call to allow me to make this plan completely tailored to you.

Sample Day 18

1:10:00
61.4TSS
Example Workout 3: Fasted Zone 3 Set Part 1

**This workout is an example, the sessions will be created and put into the plan on demand*

The Goal Of This Session: is to improve fat metabolism in your body & help you lose body fat
During this session we set off a process called mitochondrial biogenesis – effectively the creation of new mitochondria in the cells – which in turn boost exercise capacity and thus endurance.

Before breakfast! You can have a black coffee if that will help.

I want you to perform a good, progressive 20 minute warm up (Start easy for the first 5 minutes).
Then I want you to do 40 minutes @ Z3, keep strict in this range and maintain a fluid cadence.
Cool down easy for the final 10 minutes.

No food before or during & only electrolyte drink

Make sure you refuel AS SOON AS POSSIBLE after the ride. Try and come straight in and that be your priority.
For more info on Recovery, check out:
https://www.optimumcyclecoaching.co.uk/blog/optimum-coaching-s-guide-to-the-perfect-recovery

Sample Day 22

7:52:00
342.7TSS
Week 4 Weekly Hours

This workout has been put into this plan to allow us to add the weekly hour totals into the plan to be viewed on the TrainingPeaks Store.
You will receive your sessions once we have had our consultation call to allow me to make this plan completely tailored to you.

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