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Zwift Group Rides for May 2020 - Ladies

Author

Alasdair Garnett

All plans by this Coach

Length

4 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced weightloss multi day power based

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Plan Description

A whole month of May madness
These are all structured workouts, designed to get you stronger, fitter and faster.
The workouts are tailor made for ladies, progressive and will see you increase your power and efficiency sustainably.

Crafted with care, precision and love by the Coaches @ The Practice
Have a look at www.thepracticesa.co.za for more information on all our services.
WhatsApp +27823096195
Email: coaches@thepracticesa.co.za



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:57 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:57 hrs 1:00 hrs

Alasdair Garnett

Coaching @ The Practice

Alasdair is a UCI Level 3, Training Peaks Level 2, Chairman of Coaching for Cycling SA and multiple national TT and Road champ.

Head coach at a high performance & lifestyle facility in Johannesburg, South Africa, with a holistic, athlete centered and evidence based providing the following;

  • Custom periodised and polarised plans optimized continually

  • Power, VO2 & Moxy Testing

  • Club with training rides, camps & skills for Road, MTB and Track

  • Bike set-up

  • Nutrition

  • Race tactics & strategies

Sample Day 1

1:00:00
67.9TSS
Primer

A solid workout to make sure everything is firing before a big event.
________________________________
Progressive warm-up with 2 sprints
________________________________
3 x 5' efforts
________________________________
3 x 30" sprints @ high cadence low resistance
________________________________
Cool down, recover and race!

Sample Day 2

1:00:00
73.2TSS
Breaking Away Simulation (2 sets)

Warm-up well
___________________________
1' Hard to make the break Z5+ RPE 8+
2' to consolidate, catch your breath and drink Z3+ RPE 6to7
5' to drive the pace. Z5+ RPE 8
10' Recovery Z1 RPE 3
__________________________
Repeat 3 times
__________________________
Cool Down

Sample Day 3

1:00:00
78.2TSS
T10: Baldrick's 10 minute mix

Progressive warm-up ___________________ 3 x 10 minute efforts ___________________ Cool down ___________________ Can be done indoors or outdoors

Sample Day 4

0:57:00
68.71TSS
A20: Repeated Sprints (15" Max Power)

Warm up: 10-15 minutes working from Endurance (Power Z2, HR Z2, RPE 2-3) to threshold effort (Power Z4-5, HR Z4-5, RPE 7-8) with 3 x 1-minute fast pedals to wake up legs. ____________________________________ The sprints are max efforts and require full recovery between each effort. Stop the session when you can't reach max power, so allow long recovery, preferable to get in 3 good sprints than 6 average sprints. _____________________________________ Make note of the following stats for the sprints: - Max power - Average power - Max Speed - Average speed - Distance covered - Max Cadence - Average Cadence These values can be used to determine good gear selection, also focus on sprint position for aerodynamics, goal is to have biggest distance covered in 15" ______________________________________ Cool down: 10-15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5

0:58:30
83.8TSS
A10: Four Fours

Progressive Warm-up with 3 10 second sprints.
4 x four minute intervals at 100rpm
2 minute recovery between intervals
Cool down 10 minutes

Sample Day 8

0:55:00
63.8TSS
M22: 1' Under Overs ( 2x10' sets )

Short progressive Warm-up
_________________________

First effort:
5 reps of:
- 1' under threshold Zone 4 RPE 6/7
- 1' over threshold Zone 5 RPE 7/8
_________________________
Second effort:
3 reps of:
- 8' over threshold
- 4' recovery
Focus on force and smooth power, no rocking, no stomping!
Tip: Break up the 8' intervals by standing, sitting, varying cadence etc.
Goal is to have average power over threshold for each 8' interval.
_________________________
Cool down

Sample Day 9

1:00:00
63.3TSS
T10: Sweet Spot (3 x 10')

Progressive warm-up
___________________

3 x10 minutes at Sweet Spot (88-92% of FTP) at a comfortable cadence with 5 minutes recovery.

Sweet spot is a very beneficial intensity (IF) to ride at, its hard but not too hard and will improve aerobic efficiency (EF) which basically means you can go quicker with less effort ;)
___________________
Cool down
___________________
Can be done indoors or outdoors

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