Test & Try - A Four Week Plan (Power)
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The Test & Try - A Four Week Plan is designed to let you try the structure of workouts that are typical of Ferguson’s Coaching Training Plans.
This plan is for those using power. Most of the cycling workouts are fully built within the plan and can be used with smart trainers and most head units.
This plan is for riders that are used to doing at least three rides or more, most weeks and are capable of riding for over 2 hours. If not, have a look at our other plans or contact Ferguson’s Coaching to allow us to recommend an alternative plan.
The peak week’s volume of training is 8 hours. For those familiar with TrainingPeaks metrics, the peak week’s TSS is 346, (if you add in the extra rides).
The cycling training is typically broken down into three main rides with optional rides for recovery or endurance. Most weeks have optional rides available. Mid-week rides are more suited to an indoor trainer but can easily be completed on the road. There is a mixture of workouts in this plan, some based on sprints / short intervals and others on threshold/Sweet-Spot intensity, so there is some variety. The weekend rides build your endurance, remember to have food and drinks with you.
There are also cross training sessions, although optional, they should be part of your training as they can benefit your riding. Cross training builds all-round injury preventing robustness.
The Flexible Days give you the opportunity to juggle the week around your other commitments if you can’t follow the prescribed schedule. If you do have to move sessions, try not to do two hard days back to back unless working on your endurance. Please try to keep the structure of one day of harder training followed by a rest day or easier ride.
At the end of the first three weeks you have an easier recovery week. Three weeks of build followed by a recovery week is good practice.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:06 hrs||3:00 hrs|
Day Off x2
|1:00 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:06 hrs||3:00 hrs|
||1:00 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter