Display of Power: 150-175 Mile Cycling Training Program/13 Weeks

Average Weekly Training Hours 07:24
Training Load By Week
Average Weekly Training Hours 07:24
Training Load By Week

This is a Display of Power program designed for a cyclist training for a two day ride where they plan to ride 150-175 miles across two consecutive days. Designed specifically for the MS 150, Pan Mass Challenge, and New England Classic riders to effectively prepare for their 2 day cycling events.

The system comes with the Display of Power eBook and The Performance Console of calculators. The three components provides the cyclist/triathlete with the knowledge base of the primary influences to cycling for racing performance as well as he steps to implement intensity zone specific workouts for targeted and measurable performance gains. Cycling workouts are designed with the TrainingPeaks workout builder. This allows for dynamic training targets and unambiguous understanding and error free execution.

Sample Day 2
0:20:00
5.67mi
33.3TSS
Base | FTP Test | Threshold

***Field Test***

Determine your Functional Threshold Power (FTP).
1) Warm up with an easy spin for 15 minutes.

2) Set your watch/head unit to display current and normalized power then begin the 20 minute test. (start your watch/head unit)

3) For 20 minutes, the objective is to rmaximize wattage. (highest gear and high cadence you can sustain on average). Even paced effort, or build into it gradually and don't try to get it all in a short time otherwise you'll burn out quickly.

4) At 20 minutes stop your watch/head unit and save the data. then cool down for 15 minutes at a recovery pace. The average watts minus 5% is your FTP.


Document the average watts and the average heart rate. Plug those figures into your Performance Console to derive your HR and Power zones. We recommend the 5 zone schema.

Important***Also plug those results into your TrainingPeaks Account Settings in the "zones" section. This will ensure your workouts will build with correct paces for the prescribed intensities.

If you don't have a HR monitor or Power meter use perceived effort as your intensity indicator.

Sample Day 3
0:30:00
Base | Basic Strength I | Functional Strength

**Base Focus: 3-5 Circuits, 10-12 reps, Medium-Heavy Weight

**Click on the Paperclip above to view the MOV video file, or click hyperlink. http://bit.ly/BasicStrength1

Dumbbell Incline Chest Press

Pull-up or Pulldown

Deadlift

Squat

Incline Crunch or Little Big

Sample Day 4
0:45:00
13mi
51.7TSS
Base | 4 Quarters Workout | Combination

4 Quarters Workout.

4x8 Minutes
#1 Easy/Low RPE Effort w/ High cadence

#2 FTP Level Effort/Big Gears @ sustainable RPM

#3 Easy/Low RPE Effort w/ High cadence

#4 FTP Level Effort/Big Gears @ sustainable RPM

Sample Day 5
0:50:10
15mi
33.2TSS
Base | Miracle Intervals 1 | Threshold

Warm up for 20 minutes at an aerobic effort

3 x 20 seconds all-out power production, 4:40 easy low RPE/Power in between

3 x 10 seconds all-out power production, 4:50 easy low RPE/Power in between

Cool down with easy spinning

All out power production = 180% - 200% of FTP or close to highest RPE

Sample Day 6
0:30:00
Base | Extreme Core I | Functional Strength

**Base Focus: 3-5 Circuits, 10-12 reps, Medium-Heavy Weight

**Click on the Paperclip above to view the MOV video file or click hyperlink. http://bit.ly/ExtremeCore1

Alternating Dumbbell Chest Press (preferably on stability ball)

Single Leg Romanian Deadlift

Single Leg Layout One Arm Dumbbell Row (stick one leg out behind you as you
perform a dumbbell row)

Single Leg Squat (use bench or ball behind you as a support)

Alternating Dumbbell Curl to Overhead Press
Woodchopper or Around the World

Sample Day 7
2:15:00
40mi
113TSS
Base | Tempo Ride | Aerobic

Outside or indoors. Steady Aerobic effort by RPE or Power. Target avg. cadence >85.

Sample Day 9
1:30:00
25mi
105TSS
Base | MILD-MODERATE-MAD | Combination

Mild, Moderate, Mad. 30 minutes easy effort, 30 minutes moderate effort and 30 minutes hard effort. All by perceived effort.

Tony Rich
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