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Monthly Personalized Road Bike / Strength Training Plan with Weekly Communication

Author

Ryan Geiger

All plans by this Coach

Length

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.

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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


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

0:45:00
22.5TSS
Posterior Chain Mobility

Complete attached document. Following workout descriptions.

Sample Day 4

1:30:00
91.5TSS
Sprint Over Unders 3

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

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.

$150.00 - Buy Now