Improve Your FRC/Functional Reserve Capacity AC/Anaerobic Capacity 8 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

8 Bike, 2 Race, 1 Day Off

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based hr based tss based

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Summary



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Improve Your FRC/Functional Reserve Capacity AC/Anaerobic Capacity 8 Weeks is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 12 hours per week (excluding Rest Weeks). You will need to be able to devote up to 4 hours of training on your weekends. Weeks 4 and 8 will be Recovery and Test Weeks. This plan is a Prep and Race Plan, so it includes a Race/No Race Schedule for Thursday thru Sunday and can be used by non-racers.

The ability to go hard for a short period of time (less than 2 minutes) and then recover quickly is the characteristic of a winning racer. It’s the short-term anaerobic power that you need in order to quickly distance yourself from your competitors and get away from the group, along with going up those short, hard, steep hills. Improving your “short game” is absolutely a key step for every cyclist that wants to improve their cycling.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:35

Back to Plan Details

Sample Day 1

1:04:59
AC SPEED BUILDING INTERVALS

WU: 10-15 minutes working into ENDURANCE ZONE: Z2 (000w-000w) with 3 x 1-minute fast pedals to wake up legs.
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MS1: AC “Speed Building” Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 8 x 2 minutes at ANAEROBIC CAPACITY ZONE: Z6 (000w-000w), but really “big-gear accelerate” the last 15 seconds and blow through the finish line of each interval! Rest 2-3 minutes between intervals. Discontinue intervals if efforts fall below 110% of FTP. Cadence: Self-selected. Terrain is flat to medium grade hill.
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CD: 10 minutes of easy spinning in your ACTIVE RECOVERY ZONE: Z1 (000w-000w).

Sample Day 2

1:04:59
VO2MAX INTERVALS – 5 Minutes

WU: 10-15 minutes working into ENDURANCE ZONE: Z2 (000w – 000w) with 3 x 1-minute fast pedals to wake up legs.
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MS1: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 5 x 5 Minutes at VO2MAX ZONE: Z5 (000w – 000w), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (000w).
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CD: 10 minutes of easy spinning in your ACTIVE RECOVERY ZONE: Z1 (000w-000w).

Sample Day 3

0:45:00
ACTIVE RECOVERY - Easy Spin

Option A
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MS: Today is an Active Recovery day targeting ONLY Zone 1 (000w-000w). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 3

2:30:00
ENDURANCE Ride

Option B & C
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WU: 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Zone 2 Endurance (000w-000w) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Z1 (000w-000w).

Sample Day 4

1:00:00
PCG Classic Tune-up

OPTION A
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WU: 10 minutes
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MS: 1 hour with 3x1 minutes hard, with at least 5 minutes of easy riding between each.

Also do 3x30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising.
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CD: 10 minutes

Sample Day 4

0:45:00
ACTIVE RECOVERY - Easy Spin

Option B & C
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MS: Today is an Active Recovery day targeting ONLY Zone 1 (000w-000w). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5

2:00:00
RACE DAY

OPTION A
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Make sure that you know the course, where the wind is blowing and who's strong. Eat, Drink and chill out for the first 1/2 of the race, unless it's super windy. Then if it is, stay near the front. Go with some moves near the end of the race and give it your best shot to win it!

If it's a criterium, then your warm-up is critical. Get in a solid warm-up and get those legs moving. Make sure you scout the course and know where your lines are through the turns. Get a great start at the front of the race and stay up front!
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Here's a good warm-up for you:

WU: 5 minutes in Endurance Z2.

Then do 4 x 1minute fast pedaling efforts. Each effort is cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping! REST for 1 minute of easy pedaling between them. Then 5 minutes easy.

Then do (2) 5 minute 'ramps' , gradually taking your wattage from Zone 2 Endurance to Zone 4 FTP in minutes 4 to 5. You should be flat out at your threshold in that last minute.

Then 5 minutes at Zone 2 Endurance and you are ready.

Do 5-10 minutes of easy pedaling and then start your race.

Improve Your FRC/Functional Reserve Capacity AC/Anaerobic Capacity 8 Weeks

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