Advanced Bike ONLY Focussed Winter Plan - Smart121
Author
Marc Preece
All plans by this CoachLength
12 Weeks
Typical Week
4 Bike, 2 Strength
Longest Workout
3:00 hrs
Plan Specs
cycling time trialing intermediate advanced masters
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Summary
Includes Structured Workouts
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This is a power based cycling plan that is progressive in nature and all power based. To achieve the adaptation I would expect at the end of this program, you will have had to achieved all the key power based sessions that in the working week. Sessions that are over the weekend, are not going to add significant strength and or power to your fitness. This latter part of the week is endurance, but as recent research suggests you do not need huge amounts of this in order to have sufficient endurance to race. Riders rarely lose a race due to endurance, but often they do due to lack of speed, power or strength.... Quality Vs Volume and quality is key.... `So don't skip this and if needed skip the endurance ride at the weekend, especially if the weather is indicating its risky to ride.
Stats
Sample Day 1
Functional Threshold Power Test
Warm Up
10Mins Endurance 65 70% FTP
3x1Min (1Min RI) High RPM
4Mins Easy 65 <70 %FTP
Main Set 5Min Race Pace 100 >106
5Min Easy Spin 65 <70
20Min Testing Max Effort Max Effort
Cool Down 10Min Easy Spin
RPM – Maintain 90 – 100 RPM during Test
No surges during test its about an average and smooth effort. Comparison against Av Power and Normalised power is made.
Body Weight in AM of testing day to provide to me to assess your Watts/Per Kg.
Sample Day 2
This is purely an easy spin to keep the legs moving and maintaining Neural signals. If your ill still aim to do this unless you are absolutely hanging. If you are in absolute clip then still do this every 48 hrs.
Its key to maintain the neural signals...
Sample Day 2
Try and complete 5-10 mins aerobic exercise prior to doing the following sessions:
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Lunges: - Focus on higher rep ranges of 15-30 reps per set, with the goal of 3-5 sets.
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Leg Lifts: Perform 15-25 reps per set with a goal of 3-5 sets.
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Burpee: Focus on fast repetitions in the 10-20 rep range, completing 3-5 sets.
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Renegade Rows: Perform 15-30 reps per set, taking 30-90 second rest between sets, with a goal of 3-5 sets.
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Kettlebell Swings: Perform swings with an explosive movement and hold onto the kettlebell tightly! Begin in the 15-25 rep range with 1-2 minutes of rest between sets and 3-5 sets as a goal.
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Single Leg Deadlift (Kettlebell): Perform 8 - 10 reps per set taking 90 second rest between sets, with a goal of 3 - 5 sets.
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Front Squats (Kettlebell): Perform 5-30 reps per set with the goal of 3 - sets. Take 90 seconds rest between sets.
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Plank: - 4 x 60-90Sec Hold.
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Leg Lifts: Perform 15-25 reps per set with a goal of 3-5 sets.
Sample Day 3
Aerobic Conditioning is absolute crucial for any endurance athlete. Moreover, during the base period its important to build your aerobic engine and equally use Extensive efforts to increase your ability to Fatigue Resistance.
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These sessions are best done on a Static Bike, as its easier to control the efforts. Your range is +/- 5% of the desired %FTP.
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Please use HR during all of these sessions and lap the effort.
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Feedback is crucial as always during this phase.
Sample Day 5
Aerobic Conditioning is absolute crucial for any endurance athlete. Moreover, during the base period its important to build your aerobic engine and equally use Extensive efforts to increase your ability to Fatigue Resistance.
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These sessions are best done on a Static Bike, as its easier to control the efforts. Your range is +/- 5% of the desired %FTP.
--
Please use HR during all of these sessions and lap the effort.
--
Feedback is crucial as always during this phase.
Sample Day 5
Getting this session in 1 - 2 per week will pay off.
Complete a cardio warm up if you wish. Skipping would be good option.
Alternate between Legs and Core workout throughout. Makes it more efficient.
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Squats - 4 x 10reps - Start with a medium weight I'd suggest 30% less body weight and complete the session and continue same weight until no real effects the following day then increase the weight gradually. And recording what weight you lift. Goal is 10% greater than body weight with no after effects the following day, once there we increase the reps not the weight.
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Sit ups - Flat sit up on mat 4 x 20 (palms to knee slow)
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Leg Press - Single leg 4 x 12 (positioning leg to ensure the glue is working)
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Glute Bridge - 4 x 15
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Bulgarian Single Leg Squat - 4 x 12 Use a sensible weight form is more important than weight.
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Plank - 3 x 1Mins Alternating Front/LSide/RSide
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Sample Day 7
Free ride to enjoy riding as your body and legs permit. Please don't do any efforts just keep it steady and have fun.