Monthly Personalized Road Bike / Strength Training Plan with Weekly Communication
Author
Ryan Geiger
All plans by this CoachLength
1 Week
Plan Specs
cycling road cycling intermediate masters power based hr based strength
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.
Still have questions about this plan?Plan Description
This fully personalized training program is built specifically around your goals, fitness, schedule and background. This plan is created by a former World Cup XC, Enduro World Series and Road 1,2 racer.
Your plan will include :
- Personalized training updated weekly.
- Cycling, Strength and Mobility work.
- Indoor and outdoor programming built around your needs.
- Weekly feedback on completed workouts.
- HR and Power built workouts if you have access to either tool.
With purchase you will receive access to your first week of training. I will contact you within 72 hours to schedule an initial consultation where we will begin the process of building your completely personalized program.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
5:20 hrs | 3:00 hrs |
|
|
—— | —— |
|
|
0:45 hrs | 0:45 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
5:20 hrs | 3:00 hrs | |
|
|
—— | —— | |
|
|
0:45 hrs | 0:45 hrs |
Training Load By Week
Sample Day 1
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
Complete attached document. Following workout descriptions.
Sample Day 4
15 min endurance warm up with 3 x 30 second max effort high cadence efforts with 30 second rest in between.
3 x below intervals 5 min recovery in between.
- 1 min second max sprint
- 3 min at Lactate Threshold HR
- 1 min second max sprint
- 3 min at Lactate Threshold HR
Additional riding at endurance.
Sample Day 6
Steady Ride in endurance zone. Keep stops to a minimum. Keep cadence above 85 rpms to get the best cardiovascular benefit.