Preparation Phase Plan

Average Weekly Training Hours 07:06
Training Load By Week
Average Weekly Training Hours 07:06
Training Load By Week

This plan is geared towards riders getting ready for their base phase and as such should be done after their transition phase. This plan features strength, force, and leg speed workouts. A turbo trainer is recommended, but not necessary.

Sample Day 1
0:50:00
73.6TSS
FTP Test (20 minute)

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-You may do this on the trainer or outdoors, as long as there is a 20 minute ALL OUT effort.
-Perform 20 minutes FULL GAS! Now, this does not mean start off too quickly and blow-up after 3 minutes. I suggest taking the first 5-10 minutes hard, but still maintainable. Then, at the 10 minute mark, if you can, turn the gas up, and really push it with 3 minutes to go!
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 1
0:20:00
Strength Training - Phase 1 - Week 1

REFER TO ATTACHMENT FOR PICTURES OF EACH EXERCISE ------ JUST BODY WEIGHT... FOR NOW ------ -Squats - x15 -Lunges - x15 each leg -Step-ups - x15 each leg on step >16" -Side lunges - x15 each leg -Inverted rows - x15 (EASY WEIGHT) -Push-ups - x15 (or what you can do) -Planks - x60 seconds (or as long as you can up to a minute)

Sample Day 2
1:12:00
65.5TSS
Strength: Muscle Tension Effort

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-Perform 4x8 mins @40-60 RPM @Tempo zone, being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Endurance Zone for 5 minutes between efforts.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 4
0:20:00
20.4TSS
Warm-up: Pre-strength training

ON TRAINER ------ -8 minutes easy. -6x1 minute spin-ups (110+ RPM) @Threshold+ with 1 minute rest between.

Sample Day 4
0:20:00
Strength Training - Phase 1 - Week 1

REFER TO ATTACHMENT FOR PICTURES OF EACH EXERCISE ------ JUST BODY WEIGHT... FOR NOW ------ -Squats - x15 -Lunges - x15 each leg -Step-ups - x15 each leg on step >16" -Side lunges - x15 each leg -Inverted rows - x15 (EASY WEIGHT) -Push-ups - x15 (or what you can do) -Planks - x60 seconds (or as long as you can up to a minute)

Sample Day 5
1:12:00
65.5TSS
Strength: Muscle Tension Effort

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-Perform 4x8 mins @40-60 RPM @Tempo zone, being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Endurance Zone for 5 minutes between efforts.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 6
2:25:00
141.8TSS
SAT OR SUN: E: Endurance/Tempo Ride | Or Group Ride

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET (2 hours)
-Ride for 2 hours @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
-You may also do a group ride today.
------
COOL DOWN: (10 mins total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Shayne Gaffney
|
GC Coaching, LLC

We offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your A events or races.