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CALM Charity Training Plan - Ride on Nelly

Author

Rob Wakefield

All plans by this Coach
No Ratings

Length

9 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters power based

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

Hi There and thank you for downloading this training plan for the Nelly! We are stoked to be supporting the team here again this year and to be able to have the opportunity to help you have an amazing and enjoyable ride. The plan builds the three main areas of your cycling fitness.

1. aerobic endurance/fitness to help you complete the distance
2. muscular/strength endurance to help with those hills!
3. aerobic capacity to make you that bit faster and more dynamic

The plan is set to power but can be easily changed to heart rate or perceived effort depending on what you use for your training. You can contact us to help you make the changes at rob@propello.bike

The plan builds week on week for 8 weeks with a final taper week to make sure that you are not tired for the ride itself. Have fun and I hope to see you there.
Rob Wakefield
Founder and Coach at Propello



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:12 hrs 4:30 hrs
—— ——
0:40 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
5:12 hrs 4:30 hrs
—— ——
0:40 hrs 0:45 hrs

Training Load By Week


Robert Wakefield

Propello

I am Rob Wakefield, founder and head coach of Propello. I am a level 3 cycling coach and a level 2 certified coach for Training Peaks. If you love cycling and performing amazingly at races and events you are in the right place.

Your experience is built upon our three core values:

Excellence - expertise to build your confidence.
Passion - having energy, fun and being committed to you.
Inspiration - through the things we do that light your fire!

Sample Day 1

0:45:00
40TSS
Home Gym Session - Aerobic & Strength & Flex

Aerobic Set
20 mins aerobic warm up on bike/treadmill/cross trainer - what ever you have at home or go for a quick jog

Strength Set
10 Glute bridges
10 Spiderman climbs (each leg)
10 Press ups
10 Bodyweight squats
10 Arm swings (each arm back and forward)
10 Forward lunges (each leg)

3 sets of 15 reps of the following with 60sec recovery between sets:
- Goblet squats (kettlebell 6/10 effort)
- Renegade rows (dumb bells 6/10 effort)
- Step ups (kettlebell in each hand 6/10 effort)
- Overhead press (kettlebell 6/10 effort)
- Split squats (kettle bell 6/10 effort)
- Romanian Dead Lifts (kettlebell 6/10 effort

15 minutes stretch and/or yoga to finish.

Sample Day 2

0:48:00
46.6TSS
Tempo Base - A

Medium intensity tempo intervals that will start to build extensive aerobic fitness and muscular endurance

Sample Day 4

0:59:00
65.5TSS
Sweet Spot with Cadence A

Sweet Spot intervals with fast legs drills

Sample Day 6

2:00:00
84.5TSS
Aerobic Endurance Ride A1

A fully aerobic ride at a comfortable intensity. Keep power down on the hills. Heart rate should be mostly in your low aerobic zones

Sample Day 7

1:00:00
46.2TSS
Virtual or Recovery Ride

try a Zwift event or meet up with friends using the Zwift Companion app. Or try Rouvy for loads of simulated rides including the worlds best climbs. Keep intensity down - keep it aerobic

Sample Day 8

0:45:00
40TSS
Home Gym Session - Aerobic & Strength & Flex

Aerobic Set
20 mins aerobic warm up on bike/treadmill/cross trainer - what ever you have at home or go for a quick jog

Strength Set
10 Glute bridges
10 Spiderman climbs (each leg)
10 Press ups
10 Bodyweight squats
10 Arm swings (each arm back and forward)
10 Forward lunges (each leg)

3 sets of 15 reps of the following with 60sec recovery between sets:
- Goblet squats (kettlebell 6/10 effort)
- Renegade rows (dumb bells 6/10 effort)
- Step ups (kettlebell in each hand 6/10 effort)
- Overhead press (kettlebell 6/10 effort)
- Split squats (kettle bell 6/10 effort)
- Romanian Dead Lifts (kettlebell 6/10 effort

15 minutes stretch and/or yoga to finish.

Sample Day 9

0:44:20
50.06TSS
Rolling Tempo Ride A

Tempo intensity workout with rolling power suges to simulate riding on undulating roads and keeping speed up. Try not to go into recovery after the bursts and maintain previous tempo intensity. This is a deceptively tough session so dont go off too hard!

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