Get Fast Now! 2020 Customized Training Plan with Email Support - 8 Weeks

Author

Paul Ozier

All plans by this Coach

Length

8 Weeks

Typical Week

2 Bike

Longest Workout

12:00 hrs

Plan Specs

cycling beginner intermediate advanced masters power based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary


Designed Exclusively For You. Customized and Tailored!

ZWIFT® is a great platform to use with this plan.

The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul is an Elite Coach at Peaks Coaching Group. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.

Plan ahead for this custom plan. I will need a period of about 3-10 days to get it completely set up and ready for you after collecting the data that I need. The first week's workouts will be up within a day.

I will need a few pieces of information from you so I can lay out a great 8 weeks for you. Items such as your recent FTP test file, your current TSB, CTL, ATL, and a handful of questions I will email you. If you use WKO4 you have the new iLevels that are specific to you. This is an option for WKO4 users. Sharing your TrainingPeaks data is the absolute best way for me to get a full view of your riding and racing history and current fitness. There is a 'share' option in your account page.

This is an 8 week plan. The plan will be built as 8 weeks. Week 4 and 8 are easy recovery weeks that is more than just a few easy rides. It will be full of quality and variety. After all, at zone 1 we need something to keep us interested. This plan can be repeated using your newest training power zones. Rest 1 - 2 weeks with easier rides and shorter intensity between repeating.

We recommend you have the following abilities before beginning this plan:
Cycling 2-3+ hours
Road racing and/or criterium race experience

Workout Files. Daily workouts Auto Sync to Zwift. You can connect your TrainingPeaks account to Zwift so that your daily training plan workouts inside TrainingPeaks automatically sync to Zwift each day. Complete the workout and Zwift automatically syncs to TrainingPeaks with the resulting data. Workout Builder files also can be used on ERG Video, Trainer Road and most other training software. Workout Builder .FIT files can be loaded on your Garmin, Wahoo, etc. to use as a workout while riding outdoors.

Benefits of our Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience

 


Zwift is a registered trademark of Zwift, Inc.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:04

Paul Ozier

Elite Coach @ Peaks Coaching Group

Hindsight is 20/20. "If I knew then, what I know now, I would have been light years ahead of the game”. I am here to help and share the knowledge, lessons, and skills I have learned over the last 30 years so you do not have to spend years with trial and error, hoping to get better.

Specializing in: Road Racing, Criterium, Mountain Biking, Gran Fondo, Centuries, Zwift Racing. Plans for all abilities and experience levels from Beginners, Seasoned Riders, Masters, and Pro.

Back to Plan Details

Sample Day 1

1:10:00
76.8TSS
FTP Shots!

FTP Shots. Short above FTP intervals with minimal recovery. Duration goes from long to short, but watts go higher as you progress. Total of 33 minutes continuous on and off intervals. End with 12 minutes at Sweet Spot (SST). You will really be feeling the early work.

Sample Day 2

1:08:00
68TSS
Tempo 2 x 20

Warm Up 15 minutes. Then do 2 x 20 minutes at Tempo watts. 8 minutes easy between each effort. If you are feeling strong go ahead and do a straight 40 minutes.

Sample Day 3

0:57:30
57.6TSS
McCarthy Build Up

So may riders saw this incredibly hard workout on Zwift and failed in their attempts. This is step 1 in a build for riders to reach their goal. This is just a great workout to include during this plan.

Sample Day 4

1:00:00
40.6TSS
One Leggers & Fast Pedaling Active Recovery Day

10 x 1 minute one leg pedaling intervals switching legs every minute. No rest between, just enough time to clip in and unclip other foot. Form very critical. Picture a box. Push your foot across the top, down the front, across bottom, unweighted leg on back of box. MOST important is across top and start down stroke at 1 o'clock position all the way down to 5 o'clock position.
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Then 10 minutes at mid Zone 2.
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Now do 10 x 1 min fast pedaling with cadence at 100+ at 75% FTP. Take 1 mins easy between each.

Sample Day 5

1:56:00
113.8TSS
Sweet Spot 3 x 12 +45 Endurance

Warm up 15 mins, easy spin progressing to top of Zone 3 by the end of the warm up. Give yourself 3 minutes easy spinning before starting efforts.
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Now do 3 x 12 minutes at SST.
Spin easy for 5 mins between efforts.
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Finish the workout with 45 minutes riding Zone 2.
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Cool down 5 mins.

Sample Day 6

0:47:00
44.9TSS
Power and Fast Cadence

A problem I see many, many times is a rider can produce great watts, but in a race the athlete gets caught up in the moment and for some reason (we all do it) we let our cadence get out of control. Riding 230 watts at 92 rpm is a whole lot different than 230 watts at 100 to 105 rpm. This workout addresses the issue. The work today will be riding at higher power and higher cadence than you are use to. After riding this workout once or twice per week for 3 to 6 weeks you will discover that your respiration rate is no longer taking you out of the game.

Sample Day 6

1:55:00
110.8TSS
Endurance/Tempo Ride

Today's goal is to build up your aerobic capacity, which will be done by riding at at endurance/tempo pace.
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Warm up 15 minutes
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1.5 hours of riding with watts in Upper Endurance/Lower Tempo zone Keep cadence in the 90-95 rpm range.
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Cool down 10 minutes of easy riding, then stretch.

Get Fast Now! 2020 Customized Training Plan with Email Support - 8 Weeks

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