Titanium Foundation Weeks 9 - 12 with Email Support

Average Weekly Training Hours 08:05
Training Load By Week
Average Weekly Training Hours 08:05
Training Load By Week

This weeks 9 thru 12 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.
Includes email support. Beginning email to get you off to a good start. An email at the end of week 2 and a final email at the end of 4 weeks.
Contact me at paul@highpowercoaching.com or ncpowercoach@gmail.com if you have any questions.

Sample Day 2
Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.

Sample Day 3
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 4
FTP Cadence Pyramid 3 x 7

Warm Up 15 minutes, include 1 x 1 min fast pedals and 1 x 2 minutes zone 2 building to zone 4 in last 30 seconds. Then give yourself 2 minutes easy before starting main set.
MS - 3 x 7 min at zone 4 cadence pyramids. maintain watts in zone 4, 1 min cadence at 90rpm, then shift one gear harder and maintain zone 4 for 1 min, but cadence drops to 85ish, then shift one gear harder again as cadence drops to 75ish, still zone 4, then again to 70rpm, reverse the process and increase cadence each minute as you go to an easier gear. So cadence should look like this; 90,85,75,70,75,85,90 all with watts "in" zone 4 and 1 minute at each cadence. Zone 4 does not mean you have to be pushing 100% of FTP at all time, just stay in the 91-105% window. Some gears you may find watts lower or higher than FTP and cadence slightly off from the rpm listed, just get close as you can.
Go easy 5 minutes between each interval.
Cool Down 10 minutes easy zone 1 spinning.

Sample Day 5
Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.

Sample Day 6
Endurance 1 Hour

1 hour zone 2. Keep it on the easier side of life today. Just a relaxed stroll.
Tomorrow is a HUGE effort. Keep your discipline today and save it for tomorrow.

Sample Day 7
SST Max Time

Warm up 15 minutes, include 3 x 1 minute fast pedals to get the blood flowing. Get in 2 or 3 mins easy before starting SST.
Today I want you to focus on a solid steady effort. The goal is to ride sweet spot as long as you can. It is tough, but you will feel like a job well done after the work. Get into SST watts (88-93% of FTP) and work to maintain that average. 30 minutes is a good start, but you have already done that a few weeks back,as well as 50 minutes. 60 minutes is a very nice effort (remember FTP is harder than SST, and FTP is your true 1 hour power...so go for more than 60 minutes). 90 mins would be fantastic. 120 minutes and you will break into new territories!(and yes it can be done).
CD 15 mins and get in a recovery drink a.s.a.p. followed by a healthy meal.

Sample Day 8
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.
Finish with just spinning an easy gear.

Paul Ozier
High Power Coaching

Coaching beginner to elite athletes in road racing, mountain biking, and more.

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 in the Fayetteville, NC area.

I also offer training plans for those riders that are looking for some structure without the option of a personal coach or contact Paul at www.HighPowerCoaching.com