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ALP Cycles Coaching - On-bike training with minimal time (3 months)

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ALP Cycles Coaching - On-bike training with minimal time (3 months)


Patricia Schwager

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13 Weeks

Plan Description

This training plan is best started with basic fitness and a knowledge of training with power and cadence. Many of the workouts are power based, and a field test will be done at the start of the twelve weeks to find your specific training zones.
By the end of this plan, you can expect to have become a better and more complete cyclist.

This plan is built with blocks of two training weeks followed by one rest week. It offers three bike workouts per week; two with high intensity that will help improve your race speed, and one longer Endurance ride during the weekend to be followed up by a run.
The first block of training includes High Cadence drills, Tempo to work on basic bike efficiency.
The second block of training includes Sweet-Spot Intervals and Muscle Tension intervals to build leg strength and power at Lactate Threshold.
The third block of training has Lactate Threshold and VO2 Max intervals to build speed at Threshold.
The last block at the end of the plan has Under/Over intervals and 1/1min or 30s/30s max intervals to improve race speed.
This plan ends with a proper tapering-week which will make sure you are rested and ready to kick ass in your A-race.

Upon completion of the training plan, if you want to continue as as ALP Cycles Coaching athlete, the cost of this plan will go toward your first month's coaching fee.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
05:53:00 03:30:00
Other x3
00:35:00 00:15:00
Day Off x1
—— ——
Run x1
—— ——
Workouts Per Week Weekly Average Longest Workout
05:53:00 03:30:00
00:35:00 00:15:00
Day Off
—— ——
—— ——

Training Load By Week

Patricia Schwager

ALP Cycles Coaching

Coaching cyclists of all levels/abilities skills clinics, race/team tactics lessons

-Silver level coaching: 225$ monthly (email 1-2 week, phone call: 1x month)
-Gold level coaching: 375$ monthly (email: daily, phone call: 1x week)

Our philosophy at ALP Cycles Coaching is that we provide every athlete with a individual plan. That includes a monthly or bi-monthly training plan, phone calls, e-mails, coach-athlete training rides and/or workout sessions/ skills clinics.

  • 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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