EPIC 8 WEEK SPRING PLAN FOR BEGINNER/INTERMEDIATE CYCLISTS! The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand. Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export Have you been stuck in a rut with training and not sure what to do next? Have you plateaued? Not sure how to improve on last season? Well, we’ve got the answer and now is the time to refocus, recommit, and take your next season to a new level… Get ready to make your next season not only your best, but most EPIC season yet! This all inclusive plan is going to guide you through your training for the upcoming season, as well as through the season. We have taken into account all of the factors that truly impact someone on the bike and implemented them so that you are prepared and ready for the most EPIC season to date! This plan includes not only on-the-bike workouts, but we have included strength training and yoga in the plan as well, as both are beneficial and will have you riding at your best. In your plan you will find an eBook that goes along with the strength training portion of this plan. This eBook will discuss why not only strength training is important, but what benefits it has, how to utilize it, and even has explanations (along with visuals) on how to do strength training exercises properly. This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This plan is built for the beginner/intermediate cyclist who has 8-12 hours to train each week. Good luck! You're going to do AWESOME!
Yoga is a great way of stretching and strengthening the muscles. As part of today’s recovery plan, complete the Hunter Allen Yoga Video Workout
WU: 15-20 minutes working into ENDURANCE ZONE (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up your legs.
MS1: Micro Intervals. These are best done on a trainer or long stretches of flat road. Complete 7 x 6-minute sets of “micro intervals,” during which you vary your effort from 15 seconds at 180% of FTP (HARD) to 15 seconds at 40% of FTP (EASY) for the duration of the interval sets. Rest for 5 minutes of easy spinning between sets.
CD: 10-15 minutes of easy spinning in your ACTIVE RECOVERY ZONE (Power Z1, HR Z1, RPE <2).
WU: 10 Minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
MS: Building Endurance today! Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 30-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
CD: 10 minutes of easy spinning.
WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
MS2: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts (low grade hill / rise of about 1.5 miles works perfect). Complete 4 x 4-minute VO2 Max Intervals at 106% - 115% of FTP (Power Z5, HR Z5, RPE 6-7) with 5 minutes rest in between.
Interval Cadence: 75-85 RPM
CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z1, RPE <2).
MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Active Recovery (Power Z1, HR Z1, RPE <2) today, take it easy and look at the scenery.
Today is about MAINTAINING functional strength and balancing your body. Complete the PCG “CBP” program.
WU: 15 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
MS1: Ride to a hill of 5% - 8% grade then do 7 x 90-second Hill Climb Intervals at max effort. Complete the first 75 seconds of each interval seated and in a larger gear then normal, then stand, and power the last 15 seconds. Recover for 3 minutes between intervals. Ride easy for 10 minutes after the last interval then do MS2:
MS2: Complete 1 x 30-minute Tempo effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85.
Ride all other time at Endurance (Power Z2, HR Z2, RPE 2-3)!
CD: 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).