Bike Clinic 4 week plan

Average Weekly Training Hours 07:37
Training Load By Week
Average Weekly Training Hours 07:37
Training Load By Week

This plan is designed to give an athlete that has never used Training Peaks or been coached before an idea of what the structure is like. It is not designed to reach any particular goal or race. And it is not built for a specific individual. You will need to have an idea of what your Max Heart Rate is to calculate your efforts. Easy Spin Less than 68% of Max HR Endurance Pace 69-83% of Max HR Tempo Pace 84-94% of Max HR Steady State Pace 95-105% of Max HR

Sample Day 2
2:00:00
Endurance Ride

Plan to ride at Endurance pace for 2-2.5 hours. A group ride is fine but don't go to hard, and if there are hills take at easy.

Sample Day 3
1:30:00
Ride at Tempo

Warm up and get your HR into the Tempo Zone once it's their try to keep it there the rest of the ride till you cool down. We want to shoot for an hour in this zone.

Sample Day 4
1:30:00
Ride at Tempo

Warm up and get your HR into the Tempo Zone once it's their try to keep it there the rest of the ride till you cool down. We want to shoot for an hour in this zone.

Sample Day 6
3:00:00
Group Ride Hills would be good

We want to try to simulate a race or hard ride. So sit in then go hard 5-6 times during the ride. If thats not possible then get to the foothills. Riding hills or big rollers will naturally simulate the same thing.
2-3:00 hrs here

Sample Day 7
1:00:00
Easy Spin

Spin easy for an hour today. We want to get that lactate out of your legs.

Sample Day 9
1:30:00
Ride at Tempo

Warm up and get your HR into the Tempo Zone once it's their try to keep it there the rest of the ride till you cool down. We want to shoot for an hour in this zone.

Sample Day 10
1:30:00
Steady State Intervals 4 X 10 min

Warm up at least 20min 4x10 min intervals at 5 min rest in-between each one Cool down and head home This can be done on a trainer too. If on a Trainer lower the target number by 10%