Maintain your Fitness- Cycling Maintenance Plan Power, HR, RPE- 8 Weeks

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Maintain your Fitness- Cycling Maintenance Plan Power, HR, RPE- 8 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 2 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters power based tss based base period

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Summary

Includes Structured Workouts

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Cycling Maintenance 8 Weeks is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 8:45-14:20 hours per week. You will need to be able to devote between 4-5:30 hours to training on your weekends.

The goal of this plan is to maintain your fitness as we head towards a transition period or any time you want to just pause your "improvement cycle" or delay a peak of fitness. The plan will focus mostly on Tempo workouts with a few NP (Neuromuscular Power), AC Anaerobic Capacity, and VO2 max workouts to keep those systems firing. You still do some workouts and intervals, don't worry, but there will not be many of them (or as many as you are probably used to!) and your hours should be consistent with previous weeks or a drop down from those hours. It will also include some group rides as well as alternate workouts for those of you who don’t have local group rides available or who choose to opt out of local group rides.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:11

Sample Day 1

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

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.

Sample Day 2

1:24:30
86.3TSS
2-System Power Test (AC & NP) FTP 1 x 5, AC 2 x :60/5 & NP 3 x :10/4 (1:24:30) 20' WU

WU: 20 minutes working into Endurance Zone (Power Z2, HR Z2, RPE 2-3)with 3 x 1-minute fast pedals to wake up legs.
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MS1: 5-Minute Effort at FTP. To better warm up and open up the legs, let’s put in a 5-minute effort at the tested FTP number from the Day 1 test. This should be hard, but not too hard! Once complete, ride for 10 minutes at Endurance Zone (Power Z2, HR Z2, RPE 2-3) and then go on to MS2.
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MS2: 2 x 1-Minute Test. Find a quiet road, flat or with a slight uphill grade. Start from about 20 mph out of the saddle HAMMERING (self-selected cadence); go as hard as you can go in the beginning! Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 5 minutes and then repeat the test. When your second effort is completed, spin easy for 15 minutes and then go on to MS3.
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MS3: 3 x NP 10-Second Sprint Max. Find a clear stretch of road, start from a slow speed of around 15 mph, and sprint as hard as you can for 10 seconds. Really focus on your JUMP from the line! Rest for 4 minutes between sprints (3). Try changing up your gearing a little to hit higher max numbers in each effort.
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CD: 15 minutes of easy spinning.

Sample Day 3

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

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.

Sample Day 4

1:30:10
101.4TSS
2-System Power Test (VO2 & FTP) VO2 1 x 5:05 & FTP 1 x 20:05 (1:30:10) WU 20'

WU: 20 minutes working into Endurance Zone (Power Z2, HR Z2, RPE 2-3)with 3 x 1-minute fast pedals to wake up legs.
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MS1: 5-Minute Hard Effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max test while really opening up the legs for the test and really dispense the initial freshness to help produce more accurate power in the 20-minute test. Once complete, spin easily for 20 minutes of recovery, working back into Endurance Zone (Power Z2, HR Z2, RPE 2-3), and then go on to MS2.
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MS2: 20-Minute Time Trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Endurance Zone (Power Z2, HR Z2, RPE 2-3). Your FTP is the power average for the 20-minute effort minus 3-5%.
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CD: 10-15 minutes of easy spinning.

Sample Day 6

3:00:00
160.9TSS
Group Ride (3:00)

WU: 15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
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MS1: "Sit-In" Group Ride. Group rides can be helpful in our training as they build our ability to ride in a group and follow. During your group ride, work on your pack skills, follow wheels, and keep power in zones. Nothing too aggressive.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6

3:00:00
4 Big Ring Sprints, FTP 2 x 12/5, 4 x 2/2 & ENDURANCE 1 x 20 (3:00)

This is just a solid overall great workout to help maintain 3 different energy systems. First you tackle your neuromuscular power with some sprints when you are fresh and strong, then some lactate threshold work to keep that lactate system boosted and finally to 'finish you off', you get to do some hard 2 minute intervals designed to help improve your anaerobic capacity system(ability to go hard for short periods of time and recover quickly). Blast this workout and you'll definitely improve your power!
WU: 15minutes
MS: Do (4) x 1 minute fast pedaling. Then do (4) sprints- BIG RING - 53:15 from 22mph. two gear shifts to 14, then to 13. Rest for 3-4 minutes between each.
Then do (2) x 12 minutes JUST above threshold- 102-106% of FTP or 100-105% of FTHR, RPE 5. Do your best to hold it there!
Rest for 5minutes between each.
Finish with 4 x 2 minutes on the flats. 2 minutes ON , 2 minute OFF. Try to hold 120-150% of FTP or 105-110% of FTHR, RPE 7+ on the effort.
EASY pedaling between each.
Endurance for 20 minutes at 56-75% FTP or 69-83% THR, RPE 2-3.
CD: 15 minutes

Sample Day 7

2:00:00
114TSS
ENDURANCE & TEMPO 1 x 30 (2:00)

WU: 15 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.
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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.
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CD: 15 minutes of easy spinning.

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