Velotec Sports - 8 Week Block

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

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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

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

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