Follow link below for more details about this training plan
https://www.youtube.com/watch?v=uQdEk19-zCI
Meet your coach. Follow the link below for more details about Troy Delfs & Momentum Cycling
www.youtube.com/watch?v=d4hY3wp9lKY
PLAN DESCRIPTION
This detailed power based training plan designed and test ridden by professional coaches at Momentum Cycling is designed for intermediate and advanced cyclists to improve their base fitness and prepare for the upcoming cycling season.
It is best used in your early off season as a gentle build up to higher intensity and training load, or as a transition training block in mid season (for example when recovering from a big event or when transitioning from road to cyclocross season)
VIDEO SUPPORT
Nine different YouTube video links are in this training plan to provide you more information on this training block and the goals of the the specific workouts
INDOOR or OUTDOOR?
Designed to be done indoors and is Smart Trainer compatible (Zwift etc) but can easily be converted to outdoor rides using a headunit or going Old School and using a watch and making note of the interval durations and intensities
FOCUS
Developing base aerobic fitness focusing on Zone 2 volume training with some short FTP efforts to start building the engine
GOAL
You will come out of this training block with an improved base of aerobic fitness and be prepared for a higher workload in upcoming training blocks
TARGET ATHLETES
- Intermediate to Advanced
- Road Racers
- Also beneficial for criteriums, fondos, mountain bike cyclocross and multi sport athletes
- Female or Male athletes
- Young adult to master aged cyclists
VOLUME
- 4 week training block
- 3 weeks of increased load followed by 1 week of less volume and intensity
- 5 Days/Wk
- 6.5-8.5 Hrs/Wk
INTENSITY
- Relatively low TSS ranging from 300-400 TSS/Wk
- Primarily Zone 2 focused
- 90% Zone 2 (Sub Aerobic Threshold)
- 10% Zone 5 (FTP / above Anaerobic Threshold)
STRUCTURE
Monday - Rest Day
Tuesday - Zone 2
Wednesday - Zone 2 Cadence Focused
Thursday - FTP focused short intervals
Friday - Optional Rest Day
Saturday - Zone 2 & FTP
Sunday - Long Zone 2
ADAPTIBILITY
- Priority workouts are Tuesday, Saturday and Sunday
- Workouts may be moved around as necessary to fit your personal schedule
- Intensity and duration of workouts can be adjusted to meet the personal needs and abilities of each athlete
- Target Power Output (PO) for each workouts has a range variability of about 10% so athletes can dial in their target power for each specific workout
Meet Troy:
www.youtube.com/watch?v=d4hY3wp9lKY
Momentum Cycling programs are geared to the specific needs, goals and abilities of each cyclist. You let us know your goal events, training availability and goals and we will build you a customized workout.
Or try out one of our detailed training plans available at the Training Peaks Store!
Head coach, Troy Delfs has expertise in coaching road and mountain bike racers, especially master and age group cyclists.