Christian WilliamsAll plans by this Coach
This plan is built for someone who wants to focus on raising threshold power in one month. This will work best if you've been riding regularly for at least 8 weeks, and it is built with the assumption that you regularly ride 9-12 hours per week. Your CTL should be at least 65 when starting this plan to get the most out of it. Your TSB should be at least +10 when starting this plan. As this plan is written, anyone with a CTL of lower than 65 up to 75 will see a CTL increase by executing this plan, but more importantly, threshold will be improved. With a CTL lower than 65, you will raise your threshold and CTL with this plan, but in most cases, you'll find that you aren't fully recovering week to week. That's not a big problem to sustain for 4-6 weeks, but it is important to build that base, recover from workouts and blocks, and respect the process.
If you've done a base build that graduated to tempo and even sweet spot, this plan is a fitting progression, but it can also be done at nearly any time to focus specifically on improving threshold.
Your longest ride of the week will come on the weekend, and it may be shorter than your regular long ride, but this is to ensure that you have the energy needed for the workouts most directly focused on raising your threshold.
You will see workouts that have efforts at threshold, below threshold, and above threshold. They are designed to be done in sequence. There is no "junk miles" workout in here. Each workout has a specific purpose to building threshold in a short amount of time.
Performing a threshold test before starting this program is necessary to ensure that what you are doing actually and effectively raises your threshold. There are a myriad of ways to perform this test. If you don't know how/when to apply a test, I'll help you out. You can reach me at Chris@WilliamsRacingAcademy.com
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?