The Art of the All Arounder: Four Week Plan

Average Weekly Training Hours 11:15
Training Load By Week
Average Weekly Training Hours 11:15
Training Load By Week

This plan is an intro to "The Art of the All Arounder". The goal in this plan is to develop as a well rounded cyclist, leaving no stone unturned. Athletes will get a taste of all intensities, while keeping enough rest and aerobic maintenance to keep the quality high when it needs to be. This plan will be most useful to an athlete with a power meter and a working understanding of zone based training. That said, heart rate will only make the data the athlete collects more valuable, as well as serve as a good training guide in the absence of a power meter.

Sample Day 1
1:00:00
20TSS
60min Z1 Recovery

Nice and easy today, keep the cadence light and spend some time with the cadence over 100rpm to flush the legs a bit.

Include 5x30 sec one leg drills.

Sample Day 2
1:30:00
95TSS
Aerobic Load + Strength Sprints

Warmup with easy riding, progressing to zone 2 before the efforts:

2x15 min efforts that hold steady in Zone 3/Tempo until the last 2min when they ramp up to Zone 4/Threshold.

10min recovery between

Flush the legs and then do some sprints, each of these sprints should start from a near stop, <10 mph.

2x20 sec seated starts, big gear, max acceleration up to speed. Focus on using the core to maintain stability and smooth power transfer.

2x20 sec standing starts, big gear, max acceleration up to speed. Focus on driving over the top, not just stomping down on the pedals.

3min recovery between each sprint

Cooldown

Sample Day 3
1:00:00
40TSS
Aerobic Maintenance (Z2)

Steady Zone 2 effort.

Include 3x6min blocks riding in the drops @ 100+ rpm...maintain zone 2 effort.

Sample Day 4
1:30:00
95TSS
Tempo Bookend 20/30/40

Warmup with easy riding, progressing to zone 2 before the efforts:

8min Low Z3/Tempo

Flush legs, then do 3x5min blocks with 4min recovery between as follows:

1. 5min of 20 sec hard/40 sec easy
2. 5min of 30 sec hard/30 sec easy
3. 5min of 40 sec hard/20 sec easy

Flush legs and repeat 8min Low Z3/Tempo

Cooldown

Sample Day 6
3:00:00
180TSS
3h Group Ride

Hit the local group ride, go with the flow.

The goal of this day is to get some tastes of race intensity, force pace change that isn't dictated by a timer.

Work on staying topped up on food and hydration even when there is a lot of distractions.

Sample Day 7
3:00:00
130TSS
Z2 w/ Late Tempo

Ride a steady zone 2 pace to back up yesterday's efforts.

In the last 45min do 1x10min steady in Zone 3/Tempo.

In the tempo effort try to focus on producing power smoothly. Avoid excessive upper body movement, use the trunk/core to stabilize you on the bike. Keep cadence light as much as possible.

Sample Day 9
1:30:00
Tempo Bookend 20/30/40/30/20

Warmup with easy riding, progressing to zone 2 before the efforts:

10min Low Z3/Tempo

Flush legs, then do 5x5min blocks with 4min recovery between as follows:

1. 5min of 20 sec hard/40 sec easy
2. 5min of 30 sec hard/30 sec easy
3. 5min of 40 sec hard/20 sec easy
4. 5min of 30 sec hard/30 sec easy
5. 5min of 20 sec hard/40 sec easy

Flush legs and repeat 10min Low Z3/Tempo

Cooldown

Nate Wilson
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Catalyst Coaching

My personal experience is primarily with road cycling, but I got my start as a coach with mountain bikers. At this point I've worked with a wide range of athletes from people chasing a PR in their local century, to MTB racers, to road riders racing full time in Europe as their profession.