Author

Velotec Sports

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 4 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based strength

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Velotec Sports - 8 Week Block

A great Strength and Sharpen up 8 weeks before a targeted event.

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 09:15

Training Load By Week

Average Weekly Training Hours: 09:15

Average Weekly Breakdown

Luke Bagley

Velotec Sports

To assist in your cycling , running journey Velotec Sports provides Training and Coaching , Mechanical Support and Exclusive Riding Events.

Luke Bagley has the following certifications for cycling and running.

Level 1 Cycling Australia Coach
Level 1 Athletics Australia Running Coach
Training Peaks Coach Certified Level 1
Body Geometry Bike Fitter
First Aid Certificate
Working With Children Check

www.velotecsports.com.au

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

1:00:00

80TSS

30 SECOND EFFORTS @ 130 %

Warm-up well 10-15 MINS
.
COMPLETE
15-20 x 30 seconds at power 130 % with 30-second spin recoveries.
.
<<<< FORMULA >>>>
FTP X 1.3 = 130 %
.
200 X 1.3 = 260
.
<<<<<< SESSION >>>>>
30 ON @ 260 WATTS 30 OFF (FOR A 10 MINUTE BLOCK )
.
RECOVERY 5 MINUTES EASY SPINNNG
.
REPEAT
30 ON 30 OFF (10 MINUTES)
.
RECOVERY 5 MINUTES
.
TRY ALTERNATING SETS BETWEEN STANDING START EFFORTS AND ROLLING START EFFORTS.
.
Get to top end quickly (30 FULL EFFORT NOT 20 SEC EFFORT)
.
Cool down easily and stretch
.

Sample Day 1

1:00:00

GYM

DO THIS EITHER MONDAY OR TUESDAYS

AND AGAIN THURSDAY

AT LEAST 1 X PER WEEK IS A ((((MUST)))))

20 X 4 SETS SQUATS
20 X 3 SETS ONE LEGGED SQUATS
20 LUNGES
50 SITUPS

Sample Day 2

2:00:00

150TSS

1-2 TEMPO

1-2 HOURS OF RIDING AT 60 TO 80% MAX HEART RATE AND POWER
...
BUILDING ENDURANCE
...
YOU CAN DO THIS ON TRAINER ON HILLY COURSE ON MTB EVEN

Sample Day 3

1:00:00

80TSS

5 X 4 MIN EFFORTS AT 100 %

15 MIN WARM UP WITH 3 X 6 SECOND SPRINTS
.
5 X 5 MIN EFFORTS AT 110 %
.
USING YOUR FTP NUMBER EG 200
.
200 X 1.0 =200 WATTS
.
COMPLETE 5 SETS/ 5 MINUTE EFFORTS
.
5MIN @100%
5 MIN RECOVERY
REPEAT X 5 IF POSSIBLE
.

Sample Day 4

1:00:00

DAY OFF OR RECOVERY RIDE

FEEL FREE TO HAVE DAY OFF
.
IF WANTING TO RIDE
RIDE AT 70% MAX HEART RATE
AND DONT GO OVER
.
ENJOY !!!!!!!

Sample Day 5

2:00:00

180TSS

BEFORE AND AFTER RACE

AIM FOR HALF AND HOUR TO AN HOUR BEFORE RACING
.
RACE
.
30 MINUTES TO HOUR AFTER RACING

Sample Day 8

1:00:00

GYM

DO THIS EITHER MONDAY OR TUESDAYS

AND AGAIN THURSDAY

AT LEAST 1 X PER WEEK IS A ((((MUST)))))

20 X 4 SETS SQUATS
20 X 3 SETS ONE LEGGED SQUATS
20 LUNGES
50 SITUPS

Velotec Sports - 8 Week Block

$10.00 - Buy Now

_