FFC Altitude Camp Training Plan

Author

Kyle Wolfe

All plans by this Coach

Length

5 Weeks

Typical Week

2 Other, 5 Bike, 2 Day Off, 1 Strength

Longest Workout

3:08 hrs

Plan Specs

cycling advanced multi day power based

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:33

Kyle J Wolfe

Finish Fast Cycling

Coach Kyle and Finish Fast Cycling offer several levels of customized coaching from $199 to $399 per four week month. All plans are goal based and customized for each athlete with Kyle's unique workouts and training.

In addition, lots of pre-built retail plans are available to help all levels of racers get through the winters or to help prepare for an event when private coaching is not the answer.

He also offers 1-on-1 package plans, physio testing and hourly private plan review as needed.

Back to Plan Details

Sample Day 1

1:00:00
60TSS
Altitude Easy Ride

This is a nice easy recovery ride for athletes living at or near 1500m

It should be an hour or even less at a perceived level of 5. That is easy. The key to recovering at any altitude is taking it easy and managing efforts.

Remember to work on your iron intake, hydrate like hell and try to get some sleep.

Sample Day 2

1:00:00
93.3TSS
Snap Shot Hour of Power!

This workout is a great way for me to see how we are doing, where we have been and most importantly, where we are going. So the idea here is that this is a vicious workout combined with a dynamic testing scenario. It is absolutely best done indoors on a turbo trainer.
All of the efforts should be steady and as hard as you can go. The recovery should be steady and half as hard. I will be looking at the individual numbers and the overall values. Yikes.
Basically: warmup, 5 second bursts on one minute, 5 minute max, 20 minute threshold, 1 minute max, cool down.
My grandmother can do this.

Sample Day 4

1:00:00
60TSS
Altitude Easy Ride

This is a nice easy recovery ride for athletes living at or near 1500m

It should be an hour or even less at a perceived level of 5. That is easy. The key to recovering at any altitude is taking it easy and managing efforts.

Remember to work on your iron intake, hydrate like hell and try to get some sleep.

Sample Day 6

1:50:00
73.1TSS
Endurance Intervals

This is a super easy to do set of endurance blocks that can be done during a steady ride with a friend or on your own.
Basically, start out at about 10 minutes easy, then alternate between 10 minutes at high endurance - 70% and low endurance - 55% of FTP.

It is a great way to fight the clock and still stayed focused on the energy systems that are important. Helps to process energy and burn fat without adding to fatigue.

Sample Day 7

1:45:00
60.1TSS
Endurance for 30s

This is a great endurance training ride to help prepare you for group rides and endurance events. Also fun with friends.
After about 30 minutes of easy steady riding, ride from the hoods with a good straight back bending only from the hips.
You should be at endurance levels (55-74%) and then accelerate with one gear harder for 30 seconds. Only about 10% harder, no hero stuff.
Relax at endurance again for 1 minute. Then repeat. And over again. For as long as you can, as in 30 minutes. So that is close to 20 accelerations. Repeat
Again, nothing huge, just moderate repeated increases. Cool down for a while.

Sample Day 8

1:55:00
81.5TSS
Signal Strength - tempo

This is the first of a two part series to help with your muscular endurance and cycling power. Start with a short and easy warmup for about 10-15 minutes. Then, let's see a 5 minute effort at tempo power ranges (75-90%) with hands on the hoods and good upper body form and about 90-100 rpm. Recover for 3-5 minutes easy. Repeat, but this time at 60-70 pedal rpm. Do this two rep set 5x for a total of 10 efforts. Recover easy on the way home. This could sting a bit. Stay in that tempo zone so you can get through all of them, no hero stuff. This works by being at tempo.

Sample Day 8

1:00:00
50TSS
Gym session

Simple strength session for "regular" gyms. Start off with some simple warmup for 10 minutes on stepper or treadmill or bike. Then do 2 sets of 6-8 reps each. Good strong efforts: -bench press -seated row -over head (military) press -lat pull down -bicep curls -tricep extensions -quad extensions -hammy curls -leg press (or barbell squat depending on equipment) -Crunches (to failure) -planks (to failure) Some light stretching. Fun.

FFC Altitude Camp Training Plan

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