2011 BT & E (Fall)

Author

wellf-fit Club

Length

9 Weeks

Typical Week

2 Bike

Longest Workout

1:00 hrs

Plan Specs

cycling road cycling

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Summary

A preseason plan for a cyclist looking to improve pedaling mechanics.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:30

Back to Plan Details

Sample Day 1

1:00:00
Spin ups & ILT 1 Z2

Warm Up
gradually ramp up the effort for 10-15 min.
include 4 X :30 fast pedaling against a low resistance on :30 recovery.
Main Set
1 X 10 shifting intervals. Target Z2 70% FTP throughout interval and start in your biggest gear pedaling at a low cadence. Every min. shift to the next easier gear with the goal of staying at Z2 wattage. Rest 4 min.
3 X 5 min. spin ups. Target Z2 70% FTP and start at T - cadence. Every min. add 5 RPM while targeting Z2 watts. Rest 2 min. between sets.
10 X :35 Isolated Leg Training. Perform 5 reps for each leg. Take :10 to switch legs between reps. Focus on the 4 o' clock to 8 o'clock part of the pedal stroke and scrape your foot across the bottom of the pedal stroke.
Cool Down
10 min. Z2/Z1

Sample Day 8

1:00:00
Spin ups & ILT 2 Z2

Warm Up
gradually ramp up the effort for 10-15 min.
include 4 X :30 fast pedaling against a low resistance on :30 recovery.
Main Set
1 X 10 shifting intervals. Target Z2 70% FTP throughout interval and start in your biggest gear pedaling at a low cadence. Every min. shift to the next easier gear with the goal of staying at Z2 wattage. Rest 4 min.
3 X 7 min. spin ups. Target Z2 70% FTP and start at T - cadence. Every min. add 5 RPM while targeting Z2 watts. Rest 2 min. between sets.
10 X :35 Isolated Leg Training. Perform 5 reps for each leg. Perform these in your most aero position. Take :10 to switch legs between reps. Focus on the 4 o' clock to 8 o'clock part of the pedal stroke and scrape your foot across the bottom of the pedal stroke.
Cool Down
10 min. Z2/Z1

Sample Day 8

1:00:00
Spin Ups & Z7 profile

10 min. at 78% FTP Z3. start at a cadence of 70 RPM. every minute increase cadence by 5 rpm while maintaining target power. rest 3 min. @ 60% between sets.
4 X 3 min @ 85% FTP Z3. Start at 50 RPM in 53-13 and remain seated. next minute shift to 53-12 and stand. next minute sit down, shift to an easier gear and spin at 90 RPM while maintaining power at 85%.
rest 3
5 sec max power, rest 3:55
10 sec max power, rest 3:50
20 sec max power, rest 3:40
12 min @ 80% FTP Z3 Start at cadence of 90 and increase by 5 RPM every 2 minutes.
Cool down

Sample Day 8

1:00:00
Spin Ups and ILT 2 Z3 + Z5

2 X 9 at 78% FTP. start at a cadence of 80 RPM. every minute increase cadence by 5 rpm while maintaining target power. rest 3 min. @ 60% between sets
2 X 1 min. on 1 min. rest isolated leg training. 40-60 RPM. big gear...53-15.
2 X 1 min. on 1 min. rest ILT. 40-60 RPM. big gear...53-14.
Rest 1 min.
5 min max power
rest 4 min.
12 min @ 80% FTP. Start at 100 RPM. Every 4 minutes increase cadence by 10 RPM.
Cool down

Sample Day 8

1:00:00
Spin ups and ILT Z3

Warm up
10 minutes
calibrate computrainer
Main set
2 X 9 at 78% FTP Z3. start at a cadence of 75 RPM. every minute increase cadence by 5 rpm while maintaining target power. rest 1 min. @ 60% between sets
1 X 7 @78% FTP Z3. start at 80 RPM and increase cadence by 10 every minute while maintaining target power. rest 3 min. @ 60%.
4 X 1 min. on 1 min. rest isolated leg training. 40-60 RPM.
rest 2
1 min. max effort
Cool down

Sample Day 15

1:00:00
Spin ups and ILT Z3

Warm up
10 minutes
calibrate computrainer
Main set
2 X 9 at 78% FTP Z3. start at a cadence of 75 RPM. every minute increase cadence by 5 rpm while maintaining target power. rest 1 min. @ 60% between sets
1 X 7 @78% FTP Z3. start at 80 RPM and increase cadence by 10 every minute while maintaining target power. rest 3 min. @ 60%.
4 X 1 min. on 1 min. rest isolated leg training. 40-60 RPM.
rest 2
1 min. max effort
Cool down

Sample Day 22

1:00:00
Spin Ups and ILT 2 Z3 + Z5

2 X 9 at 78% FTP. start at a cadence of 80 RPM. every minute increase cadence by 5 rpm while maintaining target power. rest 3 min. @ 60% between sets
2 X 1 min. on 1 min. rest isolated leg training. 40-60 RPM. big gear...53-15.
2 X 1 min. on 1 min. rest ILT. 40-60 RPM. big gear...53-14.
Rest 1 min.
5 min max power
rest 4 min.
12 min @ 80% FTP. Start at 100 RPM. Every 4 minutes increase cadence by 10 RPM.
Cool down

2011 BT & E (Fall)

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