Get Fast Now! Customized Training Plan with Email Support

Average Weekly Training Hours 10:23
Training Load By Week
Average Weekly Training Hours 10:23
Training Load By Week

This is a customized training plan that I will develop exclusively for you. The plan will be built as 7 weeks. Week 4 is a easy recovery week 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. - I will need a few pieces of information from you so I can lay out a great 7 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. - Plan ahead for this custom plan. I will need a period of about 10-14 days to get it set up and ready for you. - Contact me with any questions at paul@highpowercoaching.com or ncpowercoach@ gmail.com

Sample Day 2
1:12:00
77.7TSS
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 3
1:08:00
68TSS
Zwift 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.
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Cool Down 10 minutes.

Sample Day 4
1:00:00
McCarthy Build Up #2

This is step two in the preparation for the infamous McCarthy Special that is on Zwift. Just a great workout that is part of this weeks plan.

Sample Day 5
1:25:50
57.3TSS
One Leggers & Fast Pedaling Active Recovery Day

Warm up for 10 minutes Zone 2.
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Now do 10 x 1 min 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, unweight 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 15 minutes at mid Zone 2.
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Now do 10 x 1 min fast pedaling with cadence at 100+ at 80% FTP. Take 2 mins easy between each.
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Finish up with 10 minutes at mid Zone 2 and cadence at 85-95.
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Cool down for 10 minutes.

Sample Day 6
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 7
0:50:00
49.3TSS
Power and Fast Cadence

Zwift file attached.
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A problem I see as a coach many, many times is a rider can produce great watts. 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 7
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.

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.