12 Week Plan B Grade Male

Average Weekly Training Hours 09:41
Training Load By Week
Average Weekly Training Hours 09:41
Training Load By Week

Category2/B Grade Male cyclist already with a level of base fitness.

Sample Day 1
1:00:00
Recovery - Active Recovery (AR)

Spend at least 45 minutes (trainer) or 1hr (road) pedaling a small gear and keeping power/HR in the AR zone.

Sample Day 2
1:30:00
Field Test - 20min FTP

As a warm up complete 1x5min progressive Z4 effort and 2x10sec sprints. Ride AR/Z1 for at least 10 mins before arriving at a point that you can mark as the start and that has a clear road to complete 20 minutes of hard riding without stopping or traffic issues. Press your power meter/HR monitor to start an interval here and ride a 20min TT effort as hard as you can. Cool down appropriately.

Sample Day 3
1:15:00
Tempo effort - 2x20 mins @ Z2

After a progressive warmup, perform a 2x20 min Z2 tempo efforts with 10mins easy riding in between. Concentrate on controlled tempo with good style and efficiency. This is not a maximal effort and it is important to ride within your Z2 range.

Sample Day 5
1:00:00
Pedaling Efficiency - Single Leg Pedaling Drills

During your ride, unclip one foot from your pedal and use your other leg to pedal at a moderate cadence in a small gear. Concentrate on smoothing out your pedal stroke at the 12 o'clock and the 6 o'clock positon. Once one leg is fatigued, change to the other leg for equal time. At the conclusion of this, clip both feet in and pedal normally but applying the technique you have learned with the excercises. Concentrate on maintaining pressure throughout the full arc of the pedaling circle.

Sample Day 6
2:30:00
Free Endurance Ride - Undulating Terrain

Ride over an undulating course, maintaining good style and cadence. Stay in the saddle for the most part of the ride only getting out of the seat 100m from the top of a hill and 100m over the other side to accelerate back up to speed. Maintain effort in the Z1-3 range except for the crests of hills when you should accelerate. This session is good for core stability, strength and biomechanics.

Sample Day 7
1:30:00
Tempo effort - 2x30 mins @ Z2

After a progressive warmup, perform a 2x30 min Z2 tempo efforts with 10mins easy riding in between. Concentrate on controlled tempo with good style and efficiency. This is not a maximal effort and it is important to ride within your Z2 range.

Sample Day 8
0:45:00
Recovery - Active Recovery (AR)

Spend at least 45 minutes (trainer) or 1hr (road) pedaling a small gear and keeping power/HR in the AR zone.

Benjamin Day
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