Cat 4/5 Cyclist Early General Prep Plan 6 Weeks

Average Weekly Training Hours 09:06
Training Load By Week
Average Weekly Training Hours 09:06
Training Load By Week

This is a training plan for cyclist (road or MTB) likely based in the northern (read : colder) part of the country who are just starting their prep for next years race season.

We will assume 4.5 to 10 hours of total training. This includes : cycling, cross-training and general strength in the gym or at home.

We will assume the cyclist has a Power meter and/or HRM and a basic idea of their training zones. We will perform 1 FTP/LT tests during the plan, During week 2.

After purchase, please contact Kurt@pbmcoaching.com to receive all of our support docs.

Sample Day 1
0:15:00
the daily "details"

Your Daily Details. -be an ATHLETE everyday -includes diet, sleep, stress management. -simple stretching -some basic self massage (get some massage lotion, work from feet to hips always towards the heart) Hip and ankle mobility too: -https://gmb.io/hip-mobility/ -more Hip :https://www.youtube.com/watch?v=FRmFiQ6lBn4 -Ankle : https://www.youtube.com/watch?v=b0GWm5jTDaU

Sample Day 1
0:50:00
Adaptation Ride : Sub 60%

Adaptation Ride. Total ride duration : -45-70min This ride should be very easy, "guilty" slow, with a watt range below 60% of FTP. HR should be below 60% of LTHR. cadence is comfortable near 90RPM.

Sample Day 2
0:50:00
Adaptation Ride : Sub 60%

Adaptation Ride. Total ride duration : -45-70min This ride should be very easy, "guilty" slow, with a watt range below 60% of FTP. HR should be below 60% of LTHR. cadence is comfortable near 90RPM.

Sample Day 2
0:40:00
Transition Strength

WU:
-5-10min on the stationary cycle or treadmill.
-3-5min of dynamic movements (think multi-plane, multi-joint movements with a balance emphasis)
-http://www.youtube.com/watch?v=5j2UKBBTmbQ&feature=related


Sample workout:
-leg presses 3 sets as 1 set with both legs, then 1 set each half the weight and alternate single legs.
-step ups alternate 10 each leg, x 2.
-hamstring curls on the stability ball (heals on ball, pull ball back towards butt) OR hip bridges.
-chest press on stability ball
-push ups
-TRX row
-4 x 30-50 vert pull (freestyle pull) with stretch cordz

Finish w/3-5 different CORE/mid-section exercises.
--plank, side plank, supine plank
stretch cord anti-roatation : http://www.youtube.com/watch?v=QEQO564p6sI

CD; 5min spin or JOG

Sample Day 3
1:05:00
Big Gear Sprints

WU: 20min @ 55-70% of FTP/20MP : ~200KJ of easy riding.
-finish with 3-5min @ tempo pace (near 80% of FTP) then spin easy for 2-3min
MS:
-6 x big gear, Force based Sprints. Done from a "walking pace" of ~8-10mph.
Start in ~53x17 or 53x15
EXPLOSIVE and quick, no longer than 10sec.
Full recovery, 2-3min as needed.
Goal is to stay within 10% of peak watts.
CD: 15+ minutes at a similar pace to the WU.

Sample Day 4
1:00:00
Extensive Endurance Cycling Session

Workout duration: 60min

-Primarily moderate aerobic session
-Watts are 55-79% of FTP/LT
-~500-600KJ per hour

RPE range is 2-5 out of 10

-Recovery Protocols
--less than 2 hours and/or 1200KJ no need for cold bath or compression, just replenish CHO and Fluids (Recoverite or Ultragen)
--More than 2 hours or 1500-1750KJ : insert the "cold" and "compression" protocols

Sample Day 5
0:40:00
Transition Strength

WU:
-5-10min on the stationary cycle or treadmill.
-3-5min of dynamic movements (think multi-plane, multi-joint movements with a balance emphasis)
-http://www.youtube.com/watch?v=5j2UKBBTmbQ&feature=related


Sample workout:
-leg presses 3 sets as 1 set with both legs, then 1 set each half the weight and alternate single legs.
-step ups alternate 10 each leg, x 2.
-hamstring curls on the stability ball (heals on ball, pull ball back towards butt) OR hip bridges.
-chest press on stability ball
-push ups
-TRX row
-4 x 30-50 vert pull (freestyle pull) with stretch cordz

Finish w/3-5 different CORE/mid-section exercises.
--plank, side plank, supine plank
stretch cord anti-roatation : http://www.youtube.com/watch?v=QEQO564p6sI

CD; 5min spin or JOG

Kurt Perham
|
PBM Coaching

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