WHO IS THIS PLAN FOR?
The goal of this plan is to help you boost your FTP.
A conservative estimate for a rider who has been cycling for a few years is ±1 watt per week.
Over 12 weeks you might see a gain of 12 watts.
BUT, it could be more or it could be less.
This will be influenced by a whole number of factors including
•Any other training you do (triathletes)
•Sleep
•Nutrition
•Mindset
HOW DOES THIS PLAN WORK?
There are 4 x 3 week cycles - 2 build weeks and 1 recovery week
Each build week has 2 x HIT workouts, 1 x Long ride, 1 x Z2 ride and 1 x recovery/low intensity endurance ride
Give yourself the best chance of building your FTP. If you are swimming and running as part of your plan maybe avoid hard sessions on the day before the key bike workouts.
Have fun and stay focussed.
TrainingPeaks Coach Education Ambassador (UK)
Long distance triathlon specialist
Precision Nutrition L2 Coach
Personalised coaching (£250 per month)
S.W.A.T. Inner Circle (£30/month)
1-1 training days £450
Event specific training plans (20 wk plan - £140)
Swim,Bike,Run technique analysis (£60/hr)
Triathlon Specific strength & conditioning