12-Week Accumulation Block – Mid Volume (~12–16 hrs/week) Built for athletes seeking structured progression in endurance, strength, and power
🔹 Getting Started
Access Your Calendar Log into TrainingPeaks and navigate to the “Calendar” tab. Your weekly sessions are preloaded with duration, TSS targets, and exercise breakdowns.
Understand the Weekly Flow Each week includes:
Bike sessions: Endurance, sprint work, CP testing, and recovery rides
Strength blocks: Full Body Power A/B/C with RIR-based loading
Respiratory Muscle Training (RMT): Short, focused sessions for efficiency and power
Progressive overload: Volume and intensity scale weekly, with built-in testing and recovery
🔹 Session Types & How to Execute
🚴 Bike Training
Endurance Rides: Zone 2, long duration, aerobic base building
Sprint Work: 5–10 sec efforts with structured recovery, heat adaptation included
Critical Power Testing: 10s, 3min, and 20min efforts—log power and RPE
Sweet Spot & Lactic Power: Mid-intensity intervals for muscular endurance
🏋️ Strength Training
Full Body Power A/B/C: Superset-based, RIR-guided loading
Progression Logic: Ramp to target RIR (e.g., 4 RIR for squats), track bar speed or perceived effort
Accessory Work: Includes unilateral, core, and explosive movements
🌬️ Respiratory Muscle Training (RMT)
Efficiency Blocks: Supine breathing drills with positional cues
Power Blocks: Straw breathing and resisted exhalation for expiratory strength
Execution: Follow setup instructions, maintain diaphragmatic control, log TSS manually if needed
🔹 Logging & Feedback
Mark Completion: Check off sets and exercises as completed
Add Notes: Log RPE, RIR, SmO₂ trends, or any limiter observations
Track Progress: Use TSS totals and weekly summaries to monitor adaptation
🔹 Tips for Success
Follow the order: Strength before bike on double days unless noted
Use RIR honestly: It’s a tool for autoregulation, not ego lifting
Monitor fatigue: Watch for HRV drops, RPE drift, or poor recovery—adjust accordingly
Ask for help: Reach out for individual coaching or consultation if you need to modify sessions or interpret data
Andrew Austin - Cycling Coach and Human Performance Specialist