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1 Month Advanced Strength/Power block for Road Racing (minimal equipment)

Author

Ryan Geiger

All plans by this Coach

Length

4 Weeks

Plan Specs

cycling road cycling advanced masters 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

A 1 month Strength/Power program built advanced riders getting ready for a Road Race or Season. This plan includes bike, strength, and mobility work tailored around the demands of Road Racing. This plan is perfect to integrate into you "Base" or "Build" phases. Every Geiger Coaching Plan starts with protocol to establish your Functional Threshold Heart Rate so you know exactly how hard you should be training. Take your fitness and skill to the next level with this easy to follow and effective plan. Created by a coach that has experience racing road and XC at the World Cup level.

All you will need for this plan is a road bike and a heart rate monitor! All of your strength work can be done with a bicycle inner tube and a set of moderate weight dumbbells. This doesn't mean you won't be working hard...Get ready to challenge yourself and find new levels of speed and fun!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:32 hrs 3:00 hrs
1:42 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:32 hrs 3:00 hrs
1:42 hrs 0:40 hrs
—— ——

Training Load By Week


Ryan Geiger

Geiger Coaching

At Geiger Coaching we believe in a wholistic approach to training that creates effective and sustainable racers. By dropping the cookie cutter format of road style periodization, which dominates many coaching programs, we take a step further into event specific preparation. All factors are considered to make a program that is tailor made to fit the needs of each individual.

Sample Day 1

0:50:00
83.3TSS
Welcome and Establishing Zones

Welcome to your Geiger Coaching Plan!

We're excited to get you riding faster, safer and longer with your 2 month Enduro MTB Plan.

First off, lets establish your Functional Threshold Heart Rate Value. This number will act as a guide to the values referenced in your training plan.

Find a smooth consistent road or trail that you can do a 20 minute unbroken effort on. Ideally slightly uphill with little to no technical features. Record your start and finish location, average heart rate and conditions for test to reference in future tests.


-20 mins warm up at endurance effort(6 out of 10)

-4x30 sec max effort high cadence(110+) w/30 sec rest in between.
-5 mins recovery(4 out of 10)

*Do the above portions of this workout on your way to your test track destination.

LT Test: One max 15 min effort.

Cool down with 15 minutes of recovery riding (4 out of 10)

Take the average heart rate of your 15 minutes to use as your functional threshold heart rate. You can upload this into your Training Peaks profile which will allow your training metrics to be calculated for each of your workouts.

Sample Day 2

0:30:00
15TSS
Posterior Chain Mobility

Complete attached document. Following workout descriptions.

Sample Day 3

1:30:00
70.5TSS
4 x 4 min over under Muscle Tension

-10 mins Endurance Heart Rate with 3x30 second high cadence max efforts with 30 seconds rest between.

-4 min Muscle Tension (Tempo Pace, Cadence 60 RPM)
-4 min Recovery Heart Rate
Repeat for a total of 4 sets

-Additional Riding done at Endurance Heart Rate

Sample Day 4

0:30:00
40TSS
Bodyweight Strength 1

Complete attached document. Following workout descriptions.

Sample Day 5

1:00:00
50TSS
Sprint Practice

20 min endurance pace warm up.

- 10 x 10 second start sprints from one foot down start position (1 min rest in between)

-2 mins endurance

- 10 x 10 second start sprints from track stand start position (1 min rest in between)

-2 mins endurance

10 x 10 second start sprint. Starting in track stand and hardest gear.

10 min easy spin.

Sample Day 6

3:00:00
148.3TSS
3 Hour Endurance

Steady Ride in endurance zone. Keep stops to a minimum. Keep cadence above 85 rpms to get the best cardiovascular benefit.

Sample Day 7

0:40:00
40TSS
At Home Chest/Shoulder

Complete attached document. Following workout descriptions.

If you do not have access to a bench for presses they can be done on floor.

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