6 Week Fall Foundation Plan

Average Weekly Training Hours 09:22
Training Load By Week
Average Weekly Training Hours 09:22
Training Load By Week

This is a 6 week fall foundation training plan. This plan is meant to follow a racing season. Good to start after a solid weeks rest / time off. This plan has to two goals. The first goal is to keep up fitness before the dark days of winter come! This is a great opportunity to get a head start on the next season! The second goal would be to work on strength and also your pedaling technic and form. This plan is broken down into 2 blocks, each block is two weeks long followed by a rest week. Both blocks inducing long weekend rides with the option for a fun group ride! They also have easy endurance weekday rides with an opportunity to work on some skills. You will also have core / strength workout. The first block includes sweet spot workouts and cadence drills. The sweet spot work is to help maintain aerobic fitness. They will include different burst to help target different muscles groups. Than there are also cadence drills. You work on pedaling over 100 rpm and occasionally at effort. Work on form and keep from bouncing on the saddle. If need be ride at a slightly lower rpm and work your way up while maintaining form. The second block will start more strength based workouts. You will do muscle tension intervals. These are low cadence drills down at tempo / sweet spot. You are able to keep up with your aerobic activity while building muscle strength. The other workouts you will be doing are single leg pedaling. These you do not have to worry about effort, but about smoothness and form. Again you want to be able to pedal without bouncing. Work on pedaling through the whole pedal stroke. After these 6 weeks would be a perfect time to start a 2 week off season break. Then you can begin to do a resistance training program, build strength and start the base period.

Sample Day 1
0:30:00
Core workout

2x8 - 12 pushups
1min straight plank, 30sec side plank each side
25 - 75 bicycle kicks
1x12 - 16 situps/crunches
1x15sec, laying flat on back hold legs straight 6inches off the ground
1x10 leg lifts, on back legs straight raised up and down
1x10 reps each leg, standing on one foot bend at the waist and touch the ground with opposite hand 10inches in front of foot
1x30sec wall sit

Sample Day 2
1:30:00
85TSS
Over-Unders Sweet Spot 4 x 5 minutes

Warm up well in Zone 2 for 15 - 20 minutes. Then complete 4 x 5 minutes Over - Under Sweet Spot. Start by hitting hard for 15 seconds in Zone 6. Then settle into Sweet Spot for 4 minutes. In the last 30 seconds finish by going FULL GAS!! Rest for 8 minutes between. Rest or ride Zone 2 and cool down.

Over unders are performed with the first part of the interval at FULL GAS, then settling in to the prescribed wattage, then finishing again with a FULL GAS effort. Teaching you to clear the lactic acid from the system and respond to hard efforts at the beginning of a tough section in a ride or race

Sample Day 3
1:30:00
80TSS
Subthreshold: Downhill Intervals

Find some downhills or focus on doing these intervals with a tailwind. You want to be able to get your cadence high without much effort. BE SAFE ON ALL DOWNHILLS!
Warm up for 15 - 20 minutes in Zone 2. Then complete 1 x 5 minutes at your FTP. Rest for 5 minutes. Then complete 6 x 1 minute Downhill 105 + rpm. Normal cadence for 30 seconds between. Rest 10 minutes. Then complete 6 x 45 seconds Downhill 105 + rpm. Normal cadence 30 second between. Rest 10 minutes. Then complete 6 x 30 seconds downhill 105 + rpm. Normal cadence 30 seconds between. Rest of time zone 2. Cool down.

Sample Day 4
1:15:00
50TSS
Basic Ride ~ 50 TSS with Skills

This is an easy paced zone 2 ride. You are looking to ride at the low end of your zone 2. Try to avoid to much time in Zone 3 and higher today.

Work on some skills today. Find a parking lot to work on cornering. Right / Left. Can also do downhills with caution. If mountain biker hit the same section of trail over and over again. Try different lines.

Sample Day 6
1:45:00
100TSS
Sweet Spot with 30 second Standing Burst 3 x 12 minutes

Warm up well for 15 - 20 minutes in Zone 2. Then complete 3 x 12 minutes Sweet Spot Burst. Ride at sweet spot and complete a Standing burst of 30 seconds at Vo2 Max Zone 5 every 2.5 minutes. Rest for 6 minutes between. Rest of ride Zone 2 and cool down.


The standing is suppose to help represent climbing / starting a steeper section. Shift to a gear that drops your cadence under 80 rpm. 
Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel

Sample Day 7
3:30:00
175TSS
Endurance Zone 2 ~ 175 TSS

Steady "All Day" Pace. Aim for mostly Zone 2
Zone 2 is your all day pace - the foundation of your aerobic engine.

Can do group ride for fun! Don't worry about intervals, etc today. Work on sticking wheels for the duration. Climbing hills strongly, pacelining together in a group. Overall this should be 'moderately hard' effort and also a bit of fun

Sample Day 8
0:30:00
Core workout

2x8 - 12 pushups
1min straight plank, 30sec side plank each side
25 - 75 bicycle kicks
1x12 - 16 situps/crunches
1x15sec, laying flat on back hold legs straight 6inches off the ground
1x10 leg lifts, on back legs straight raised up and down
1x10 reps each leg, standing on one foot bend at the waist and touch the ground with opposite hand 10inches in front of foot
1x30sec wall sit

Jacob Paul Rytlewski
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FasCat Coaching

A FasCat coach who has learned through 8 years of experience as a pro racer. Offering Power Based Training for Cycling most specifically for road cyclists, mountain bikers & cyclocross racers

Monthly Personalized Coaching-Silver: include a premium TP.com account, Monthly training plan, weekly data review, limited phone (1x per month)/email (1x per week) communication-Gold: include a premium TP.com account, Weekly traning plan, power file review as uploaded & unlimited phone/email communication