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2 Week Power Boost, Get Race Ready, Raise VO2 W/ Free 12 week S&C Plan!!

Author

Optimum Coaching

All plans by this Coach
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Length

2 Weeks

Plan Specs

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

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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 short training plan is designed specifically to give your fitness a quick, short sharp boost to improve your riding. It has been made to really sharpen you up before your race, event or group ride you have been wanting to smash!

You will need to have had a solid aerobic base before this plan, we recommend you to our ‘10 Week Fitness Builder’ which would be perfect to complete before this plan.

This 2-week plan is aimed at all cycling enthusiasts that want to improve their fitness, raise their threshold or start training for a quick preparation. The plan is suitable for cyclists who currently train a few times a week but are looking for a quick boost to their riding. The plan is perfect to be done at any point in the year.

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.

During the 2-week plan the weekly volume will be 6:30 hours and 7:30 without your S&C workouts on top (if you choose to do them).

The workout intensities are based on power (or perceived exertion). The plan incorporates common cycling language when describing the workouts which makes the plan very easy to follow.

On day 1 of the plan you are provided with more getting-started guidelines and our contact in case you have questions about your workouts. You will also get your free S&C plan to be done in conjunction with the bike training.

The plan was 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. This also allows you to see what the workout will be like before starting. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export.

The plan was 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.

When you purchase this plan, you have an option to share your email with us, we encourage you to check this box. This will allow us to send out follow up emails with more information about the plan and will give you the option to contact us if you run into a problem. We also ask you to provide feedback on this plan after you have finished to see how it worked out for you. Your email address will not be used for anything else.

What will I receive from this plan?

World class training sessions:
- 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 3 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.
- 12 Week S&C Plan

Promotions:
- All clients that purchase a training plan are given promotions for further plans and coaching!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:00 hrs 2:05 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:00 hrs 2:05 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

1:07:00
78.3TSS
Functional Threshold Test - AKA. 20 Minute Power test

The goal of this session: is to track progress and establish training zones.

20 minute progressive warm up. Starting at the bottom of the range and slowly building so that you reach the top in the final few minutes.

2 minutes recovery to regulate.

5 minutes at sweetspot to open and activate the legs.

10 minutes recovery. (High cadence)

20 minute all out power test! Give it everything you have got. (The power number in the workout notes is not a target or guide, it is just there to build the session).

10 minute cool down.

To calculate your FTP, You need to subtract 5% from this 20 minute test.

Sample Day 3

1:06:30
84TSS
Lactic Pathway Development #1 | Turbo

The Goal Of This Session: is to build up past the point of lactate accumulation and then drop back down to recover. This will aim to improve both onset of lactate accumulation and the removal of lactate from localised muscles.

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.

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 3 repeats of the following:
6 minutes - Sweetspot (85-95% of FTP)
5 minutes - Threshold (97-107% of FTP)
1.5 minutes - Attack (105-125% of FTP)
4 minutes recovery between.

Shorter cool down to keep training time down so would be a good idea to get some stretching in after.

Sample Day 4

1:02:00
74TSS
Functional Reserve Capacity Raisers #1

The Goal of this session: To increase the total amount of work that can be done during continuous exercise above FTP before fatigue occurs.

Nice and progressive warm up starting easy for the first 5 minutes and building up to low zone 3 by the end of the 19 minutes. Take 2 minutes after the 18 minute build to regulate power and recover before your first effort.

Then I want you to perform 4 x 3 minutes @ your Function Reserve Capacity (Just above Vo2). This is going to be a hard effort but you will have 4 minutes to recover between efforts.

Spin easy for 10 minutes to cool down.

Sample Day 5

1:13:00
73.4TSS
Progressive Pyramids

The Goal Of This Session: is to increase your leg speed, improve short term muscular power, VO2 & increase your efficiency

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 6-7/10.

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

I then want you to perform 3 repeats of:
2 minutes @ 97-104% of FTP
2 minutes Recovery
1 minute @ 105-117% of FTP
1 minutes Recovery
30 Seconds @ 125-150% of FTP
1 minutes Recovery
1 minute @ 105-117% of FTP
2 minutes Recovery
2 minutes @ 97-104% of FTP

5 minutes recovery between sets.

10 minutes cool down to finish the session.

Sample Day 7

2:00:00
89TSS
Endurance w/ Capacity efforts | Road

The goal of this session: is to build aerobic and muscular endurance whilst aiming to improve short term muscular endurance (STME).

Ride for 1hr in Zone 2/ Endurance.
Then every 10 minutes complete a 1 minute VO2 effort with minutes recovery between each effort.
Spin easy for the final 10 minutes to cool down.

Make sure you recover well from this session. Use this guide as a help to make sure your recovery is spot on:
https://www.optimumcyclecoaching.co.uk/blog/optimum-coaching-s-guide-to-the-perfect-recovery

Sample Day 9

1:13:00
87TSS
Lactic Pathway Development #2 | Turbo

The Goal Of This Session: is to build up past the point of lactate accumulation and then drop back down to recover. This will aim to improve both onset of lactate accumulation and the removal of lactate from localised muscles.

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.

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 3 repeats of the following:
7 minutes - Sweetspot (85-95% of FTP)
5 minutes (4 minutes on final set) - Threshold (97-107% of FTP)
1 minutes - Attack (105-125% of FTP)
5 minutes recovery between.

10 minutes easy spin in zone 1 to cool down.

Sample Day 10

1:12:00
79.3TSS
Functional Reserve Capacity Raisers #2

The Goal of this session: To increase the total amount of work that can be done during continuous exercise above FTP before fatigue occurs.

Nice and progressive warm up starting easy for the first 5 minutes and building up to low zone 3 by the end of the 19 minutes. Take 2 minutes after the 18 minute build to regulate power and recover before your first effort.

Then I want you to perform 6 x 2 minutes @ your Function Reserve Capacity (Just above Vo2). This is going to be a hard effort but you will have 4 minutes to recover between efforts.

Spin easy for 10 minutes to cool down.

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