Cycling Maintenance Plan for 8 weeks

Average Weekly Training Hours 12:03
Training Load By Week
Average Weekly Training Hours 12:03
Training Load By Week

As the racing season draws to a close many riders are looking for a way to maintain their fitness while the weather is still nice and daylight is still long. The goal of this plan is to maintain your fitness as we head towards a transition period. The plan will focus mostly on tempo workouts with a few neuromuscular power, anaerobic capacity, and VO2 max workouts to keep those systems firing. Also, group rides are included as well as alternate workouts for those that opt out of the local group ride. This plan is 8 weeks long with a typical weekly duration of 8-14 hours. The first, fourth, and eighth weeks of this plan are devoted to resting and testing. It's important to start with baseline numbers to set levels for your workouts. Also, we want to maintain or even slightly improve fitness, so we are testing to make sure there is no decline.

Sample Day 1
1:00:00
Active Recovery

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 (L1 55% FTP / L1 HR 68% THR, 1-2 RPE) today, take it easy and look at the scenery.

Sample Day 2
1:30:00
AC and NP Testing Test

WU: 10-20 minutes working into Endurance Zone (56-75% FTP, HR 69-83% THR, 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 Z2 Endurance Zone (56-75% FTP) and then go on to MS2.
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MS2: 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 Neuromuscular Power 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 10-15 seconds. Really focus on your JUMP from the line! Rest for 2-4 minutes between sprints (3). Try changing up your gearing a little to hit higher max numbers in each effort.
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CD: 10-15 minutes of easy spinning.

Sample Day 3
1:00:00
Active Recovery

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 (L1 55% FTP / L1 HR 68% THR, 1-2 RPE) today, take it easy and look at the scenery.

Sample Day 4
1:15:00
FTP 20 minute/ Vo2 Max Test Test

WU: 10-20 minutes working into L2 Endurance (56-75% FTP) 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 15 minutes of recovery, working back into L2 Endurance (56-75% FTP), 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 L2 Endurance (56-75% FTP). 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
Group Ride

WU: 10-15 minutes working into your L2 Endurance (56-75% FTP, HR 69-83%, 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: 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. Have fun and if you're feeling good push the pace and be aggressive. If you're not up for it take it easy and relax in the group.
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CD: 5-15 minutes of easy pedaling in Active Recovery (<55% FTP, HR <68%, RPE <2).

Sample Day 6
3:00:00
Alternative: Threshold, AC and Sprints

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
ENDURANCE Ride with TEMPO Z2

WU: 15 minutes working into your L2 ENDURANCE Zone (56-75% FTP, 69-83% THR, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up the legs.
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MS1: We're working on maintaining endurance today! Once warmed up, ride in your L2 ENDURANCE Zone (56-75% FTP, 69-83% THR, RPE 2-3) over flat to rolling terrain for 60 minutes. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100. During the endurance set, complete one 30-minute L3 TEMPO effort (76-90% FTP, 84-94% THR, 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 ten minutes for cool-down.
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CD: 5-15 minutes of easy pedaling in L1 Active Recovery (<55% FTP, <68% THR, RPE <2).

Hunter Allen
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Peaks Coaching Group, Inc.

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