CCC Team Fans Training plan 27th April - 3rd May
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Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||4:32 hrs||1:14 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:32 hrs||1:14 hrs|
Training Load By Week
Sample Day 1
We continue progressing into higher intensity in the form of intermittent training. We increase the amount of 30" repetition up to 7 sets each.
During each 30" micro-interval, we tap into the reserve of anaerobic fuel and energy, stimulating our body to increase oxygen carrying capacity, increase the efficiency of energy substrate use, and improve acid buffering systems.
The goal is to increase VO2max and, as a consequence, our FTP.
Sample Day 3
It's time to recall strength exercises at a good volume.
After a good warm up, we will ramp up to be ready for the low cadence.
Today, the length of each specific effort will be shorter than the previous weeks and intensity slightly higher, but the layout of the training will be similar to the last SFR training. After a recovery phase, SFR exercises start with 3' at low cadence. Always remember to not move on the bike and keep a good posture, stable and without moving the shoulders. Concentrate on pushing and pulling on the pedals, and deep breathing with a good cadence. The recovery phase of 2’ will be enough to rest your muscles, and be ready for the next rep. After 5 repetitions and a total of 18 min at low cadence, we spin the legs with 2 short reps at higher cadence, before a good cool down!
Sample Day 4
Again we work on single leg efforts, increasing the length of each repetition up to 45" and then continue aerobic development with a good chunk of time in Zone 4, just below FTP.
Sample Day 6
We finish this week with an important time trial training, similar to last week’s session, but increasing the time at FTP and reducing the phase time in Zone 3.
We start with an easy 20' warm up, where you can try the TT position. After, we start with our fartlek, an exercise where the power changes regularly. The main cycle of the exercise lasts 5', of which 3.5' are at Z3, and 1'30" at FTP power. We repeat this cycle 6 times.
As the TT position can be very stressful, you can ride on the hoods in the first minute after the FTP effort, or alternate one cycle in TT position to one cycle in free position. After the cool down remember to do a good stretching session for your hamstrings, glutes and lower back.