TP029P Ride Harder Plan AW2020
James WalsgroveAll plans by this Coach
Have you downloaded training plans in the past and not stuck to them?
Did you completed the training plan but were not faster on the bike when riding outside?
If this sounds like you then THIS plan is for you!!
I believe that to become faster on the bike it is not just about prescribing training sessions but rather the complete package including wellness (mind/body), mobility/strength, nutrition and practical advice on and off the bike.
That is where this plan is different to any other plan out there on Training Peaks. As we go through the full 16 week programme not only will we be training all the physiological systems needed to become faster you will also be working on your mental strength so that you stick to the plan. You will be given practical advice throughout to make your a more efficient cyclist meaning you will be faster without any additional effort. Every session you will be guided as to the why and how this fits into the bigger picture so you have the skills and knowledge to take ownership of YOUR training, complete the plan and keep up with your training partners on the road or within Zwift!
The plan generally consists of 2 key turbo sessions during the week, an optional session on Saturday and a longer ride on Sunday which can be done outside. These can be moved around to suit your work/family life situation.
Week 1-4 Skills
During the first phase of the plan we will be setting your custom training zones and look to start creating consistency with training. The sessions will work on improving your pedal stroke and other techniques to make you more efficient as a cyclist. We will be working on different techniques to help you build good habits and accountability which will aid getting the training completed.
Week 5-8 Base
As we move into the next phase we will be building your aerobic engine working and your base fitness which is the building block of all good cyclists. We will be working on not only endurance but your strength also through on the bike training along with continuing the off the bike conditioning.
Week 9-12 Build
Within this block we will be progressively increasing your threshold power and the ability to hold this for longer periods on the bike. This is often overlooked but will make you a faster cyclist. Intensity and volume will both be increased as we look to build on previous sessions.
Week 13-16 Peak
Now we have achieved a good base this block will look at pushing your fitness ceiling higher and address any fitness limiters you may have. As the sessions increase further we will continue to work with the train smart fundamentals of conditioning, wellness and nutrition building a fast, efficient healthy cyclist.
Do you have any more questions?
Check out my website www.rideharder.co.uk for further details on this plan and plenty of testimonials from clients who have gone through the same programme within my academy community! You can also reach out to me by email at email@example.com
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:24 hrs||3:00 hrs|
|0:23 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:24 hrs||3:00 hrs|
||0:23 hrs||0:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?