2024 Road Race Builder - Stage 1 - Zone 2 + FTP Toggles - Low Volume - Video Support
2024 Road Race Builder - Stage 1 - Zone 2 + FTP Toggles - Low Volume - Video Support
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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
- 4-5 Days/Wk
- 4.5-6 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 - Optional Rest Day
Thursday - FTP focused short intervals
Friday - 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
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
05:29:00 | 01:45:00 |
|
Day Off
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:29:00 | 01:45:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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