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Early Season Gravel Prep : 6-10 hours + strength

Author

Kurt Perham

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling road cycling beginner intermediate masters power based tss based strength base period

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Plan Description

-A simple 4 week moderate volume plan + strength to get your fitness jump started! Plan can easily be recycled and incremented based on weather and available training time.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:26 hrs 2:00 hrs
0:40 hrs 0:40 hrs
1:30 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
6:26 hrs 2:00 hrs
0:40 hrs 0:40 hrs
1:30 hrs 0:45 hrs

Training Load By Week


Kurt Perham

PBM Coaching

All levels of MOTIVATED athletes!

1:1 monthly coaching :Race Specific Training Plan Construction :Private Consultations :Group/Club Presentations

Supported Training Plans.

Youth Athletes Development
Action Sports (motocross fitness, strength and conditioning, etc)
Xterra, Mountain Bike, Triathlon (all distances)

Sample Day 1

0:10:00
DAILY "details"

Your Daily Details. -be an ATHLETE everyday -includes diet, sleep, stress management. -simple stretching -some basic self massage (get some massage lotion, work from feet to hips always towards the heart) --PICK 2 songs from your playlist and do the following. -cat cow -prying squat : https://www.youtube.com/watch?v=YDIksAI25MA -spiderman instep stretch : https://www.youtube.com/watch? v=1hhb1sb67Eg -hip rocking : https://www.youtube.com/watch?v=GImwCsuBLyo Then do 5-6 x banded hip bridges w/2sec hold : https://www.youtube.com/watch?v=GjLPEfu5PN0 And finish with 5 full tension breathe plank hold. - 120-200sec done continually.

Sample Day 1

0:40:00
OPTION DAY.

-check the energy.
--if whupped take the day off.
--option to spin VERY EZ (sub 60%)
--if multisport athlete, you could sub in a 2k ez swim
--if runner a power hike could fit the bill here.

Sample Day 2

0:45:00
20TSS
Simple Strength : A and B Sets : Split Squat + SLDL

WU: Start foam roll, hip mobility and dynamic WU. - HIP MOBILITY work : - https://www.youtube.com/watch?v=FRmFiQ6lBn4 -Dynamic WU: -https://www.youtube.com/watch?v=kQ9HGPjY1qs -Simple Power. --1 arm KB swings. --2 x 5 each arm. 2 x Tri-sets: -Tri-set A: --Spit Squat : https://www.youtube.com/watch?v=VncTA2oFMuo -3 point Row : https://www.youtube.com/watch?v=8rvAW1P0KCk -10 x AB wheel : keep the GLUTES TIGHT Tri-Set B: --SLDL : https://www.youtube.com/watch?v=b8MmbhVL5io -- Push up (add weight Vest if you need to) --SIDE PLANK WD: -light static stretch + rehydrate and calories

Sample Day 2

0:45:00
33.7TSS
35-60min Endurance Pace : 68-78%

Workout duration:
-35-60min
--sub 78%
--RPE is 4-5 out of 10
--1 bottle per hour of water or sports drink

-Primarily moderate aerobic session
-Watts are 55-79% of FTP/LT
-~500-600KJ per hour

Sample Day 3

1:03:00
42.3TSS
Big Gear Sprints - 6 reps

WU: 20min @ 55-70% of FTP/20MP : ~200KJ of easy riding. -finish with 3-5min @ tempo pace (near 80% of FTP) then spin easy for 2-3min MS: x big gear, Force based Sprints. Done from a "walking pace" of ~8-10mph. Start in ~53x17 or 53x15 EXPLOSIVE and quick, no longer than 10sec. Full recovery, 2-3min as needed. Goal is to stay within 10% of peak watts. CD: 15+ minutes at a similar pace to the WU.

Sample Day 4

0:45:00
33.7TSS
35-60min Endurance Pace : 68-78%

Workout duration:
-35-60min
--sub 78%
--RPE is 4-5 out of 10
--1 bottle per hour of water or sports drink

-Primarily moderate aerobic session
-Watts are 55-79% of FTP/LT
-~500-600KJ per hour

Sample Day 5

0:45:00
20TSS
Simple Strength : A and B Sets : Step up + Offset deadlift

WU:
Start foam roll, hip mobility and dynamic WU.
- HIP MOBILITY work :
- https://www.youtube.com/watch?v=FRmFiQ6lBn4
-Dynamic WU:
-https://www.youtube.com/watch?v=kQ9HGPjY1qs

-Simple Power.
--1 arm KB swings.
--2 x 5 each arm.

2 x Tri-sets:
-Tri-set A:
--Step up w/Db or KB :
https://www.youtube.com/watch?v=OTUyljULDw8

-3 point Row : https://www.youtube.com/watch?v=8rvAW1P0KCk

-20sec 1 arm plank : https://www.youtube.com/watch?v=7r-NgvMgHVI

Tri-Set B:
--offset romanian deadlift :
- https://www.youtube.com/watch?v=A5ISs_iyFQI


-- Push up (add weight Vest if you need to)
--SIDE PLANK

WD:
-light static stretch + rehydrate and calories

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