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Recovery Week

Author

Ferguson's Coaching

All plans by this Coach
No Ratings

Length

1 Week

Plan Specs

cycling road cycling beginner intermediate

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Plan Description

Event Finished? Need to take it a bit easier? Want to work on Leg speed?
We've all been there, event finished and we know we need to recover and take it easy for a while, but what to do? May I suggest a light week of easy spinning to recover, refresh and work on your leg speed at the same time...
https://www.fergusonscoaching.co.uk



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:45 hrs 2:00 hrs
—— ——
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:45 hrs 2:00 hrs
—— ——
1:00 hrs 1:00 hrs

Training Load By Week


Robert Ferguson

Ferguson's Coaching

Hi I’m Robert Ferguson, I’ve been an enthusiastic cyclist since I was thirteen years old, although I have trouble believing it that was over thirty years ago…

My main areas of focus are Road, Time Trial and Track.

I prescribe tailor made training plans to improve your performance in your chosen events. I also offer advice on bike fit and nutrition.

Working together, communicating effectively, to get what’s best for you.

Sample Day 1

0:43:00
21.78267209985905TSS
Roller Take OFF! (Spin Out)

This session is all about boosting leg speed and giving you a bit of a shake out without incurring too much fatigue.

Sample Day 2

1:00:00
Cross Training

Without any specific events to be training for, now's a great time to fit in some focussed off the bike training.

Whether it's Yoga, Pilates, bodyweight strength exercises or mobility work, it'll make you more rounded as an athlete, less prone to injury and is likely to improve your on the bike performance also.

Take advantage of this cycling down time to really commit to regular off the bike conditioning.

Sample Day 3

0:44:30
30.3TSS
Speed Work

An excellent workout for recovery weeks or for developing a silky smooth pedal stroke.

If you tend to grind a big gear, doing this workout regularly can help to give your legs a bit more zip.

Sample Day 4

0:58:00
24.7TSS
Dizzy! Leg Speed (WU on Lap)

To boost leg speed and give you a bit of a shake out without incurring too much fatigue.
http://bit.ly/2x1NndY

Sample Day 5

0:20:00
Or... A 20 Min Warm Up?

Warm-up: http://bit.ly/20minwarmup
Based on Cadence only frequently done on rollers or the turbo with LIGHT resistance. It is not a workout.

Sample Day 6

2:00:00
62.7TSS
Free Ride

Free Ride http://bit.ly/2AV6nw6

$4.99 - Buy Now