Titanium Foundation Weeks 5 -8 with Email Support

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week

This is weeks 5 thru 8 of the 12 week plan that is designed to take an already fit rider through some base work that is higher intensity than most riders may be use to our have done year after year prior to this season. Typically in the past a lot of rides would slog away for hours at zone 1 and 2 just waiting for Spring before they would unleash their intense training rides. This plan has you riding more zone 3 and 4 than than you probably ever have done in the cold months. The intensity is not body crushing, but it is work that will have you so strong as you approach Spring, then the change over to zone 5 and 6 intervals will be supported by a huge aerobic base, a strength that gives you confidence, but did not fatigue you over and over to the point stagnation.
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Includes email support. Beginning email to get you off to a good start. An email at the end of week 2 and an email at the end of 4 weeks.
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Contact me at paul@highpowercoaching.com or ncpowercoach@gmail.com if you have any questions.

Sample Day 1
1:10:00
23.6TSS
Spin The Legs w/isolated Leg Drills

This is a recovery day.
Just spin the legs. No force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. So, keep the HR and watts LOW.
Cadence is normal as well. Not fast, not slow.
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1 hour just spinning the legs, nice and easy at Zone 1 Active Recovery. During this easy effort unclip one pedal and spin one legged for 30 seconds. Feel the dead spot in the pedal stroke? Work on making it a complete circle. Clip back in and do the other leg. Do 5 of these for each leg.
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Finish with just spinning an easy gear.

Sample Day 2
1:15:00
78.5TSS
Winter: SST | 3 x 15 SST

WU: 10 mins zone 2
MS: 3 x 15 mins @ Sweet Spot (SST) with up to 5 mins easy between each effort. Feel free to do a continuous 45 mins. instead if you are feeling good.
CD: 10 mins.

Sample Day 3
1:00:00
44TSS
60 minutes 20x1min Cadence Drills on Trainer

Warm up 10 minutes by spinning 90-100 rpm in a light gear, zone 2.
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Then do 20 x 1 minute @110 rpm, not a hard effort. Watts in zone 3. 1 minute easy between.
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Then an easy 10 minutes zone 1 to cool down.

Sample Day 4
1:05:00
58.6TSS
Tempo 2x20

Warm up 10 mins at 65% of FTP.
Now do 2x20min Tempo efforts. Nothing too hard. Focus on a smooth and steady power. Nice comfortable cadence.
Easy 5mins active recovery between efforts.
Cool down 10 mins.

Sample Day 5
1:10:00
23.6TSS
Spin The Legs w/isolated Leg Drills

This is a recovery day.
Just spin the legs. No force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. So, keep the HR and watts LOW.
Cadence is normal as well. Not fast, not slow.
-
1 hour just spinning the legs, nice and easy at Zone 1 Active Recovery. During this easy effort unclip one pedal and spin one legged for 30 seconds. Feel the dead spot in the pedal stroke? Work on making it a complete circle. Clip back in and do the other leg. Do 5 of these for each leg.
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Finish with just spinning an easy gear.

Sample Day 6
2:01:00
146.4TSS
FTP Builder 1

Warm up 10 mins zone 2.
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Then do 3x1min fast pedals at 100-110 rpm. Take 1min easy between each.
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Then complete the warm up with a 3 min effort at SST (88-93% of FTP).
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Then take 3-5 mins easy before the main set.
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What is your goal FTP? Be realistic. If it is currently 275 as an example, a realistic target would be 288-297 watts (5-8% higher than current numbers). So get this goal wattage figured out. Now the main set goes like this;
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Ride at a comfortable cadence as long as you can at your target wattage (Minimum of 7 minutes, up to about 10 minutes is OK). THIS WORKOUT IS BUILT BASED ON COMPLETING 10 MINUTES AT 105% OF FTP. If you go 20 minutes, stop there. If you feel you can go longer, then the current FTP is way off and we need to retest.
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Now take 5 mins easy.
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Next ride 70% of the time you did on the first effort. (example: if you made it 10 mins at target, this rep will be 7 minutes).
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Take 5 mins easy.
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Now ride 60% of the time from first effort (6 mins in our example).
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Take 5 mins easy.
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Now do 50% of the first efforts time. (5 mins in our example).
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If you have a uneven finish time on the first effort (like 9mins 37 secs) calculate quickly in your head or have a calculator handy or round to the next lower time (9mins 30sec as an example) and use that number and calculate the 70%, 60%, and 50% times.
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Now take an easy 5 mins zone 1.
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IF YOU ARE TO THIS POINT AND TIME IS AN ISSUE, DO A COOL DOWN OF 10 MINUTES. Otherwise continue the next part of the workout.
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Next we will do 10 x 1 minutes at 105% of your original target wattage. 1 min easy zone 1 between each. Do these at 5-10 rpm faster than the comfortable cadence you rode in the prior efforts.
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Now take 5 mins easy zone 1.
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Next get in 15 mins at SST (Sweet Spot 88-93% of current FTP).
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CD is 10 mins easy zone
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SEE ATTACHMENT for time chart. The chart can help to quickly determine the duration of the 2nd, 3rd, 4th efforts based off the 1st efforts time.

Sample Day 7
1:14:30
67.4TSS
Stomps!

WU 15 mins. Endurance zone. MS 6 sets of pedal stomps. 10 pedal strokes total (5 per leg) on each effort. 5 mins. Endurance between each effort. Heart rate will not have time to react. Just crush the pedals for 5 strokes on each leg. Be careful to pay attention to keeping good smooth form. You should be at about 60-70 rpm in a gear that will not let you zap the pedals to 100rpm, but instead the gear should provide enough resistance that you can only get to 85-90 rpm. Do not pick a gear too big that keeps you bogged down at 70rpm. Finish up with 20 mins. at Tempo. Cool Down 10 mins.

Paul Ozier
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High Power Coaching

Coaching beginner to elite athletes for road racing, mountain biking, and more. 25+ years racing experience and 14 years as a professional coach.

I coach entry level riders all the way to Category I and II athletes. Services range from plans that include monthly phone calls and once a week email up to weekly phone calls and unlimited email communications. One on one coaching is available for local athletes.

Refer to www.highpowercoaching.com for details.