Sweet Spot Focused Base Plan - Intermediate
Author
GC Coaching
All plans by this CoachLength
12 Weeks
Typical Week
1 X-Train, 5 Bike, 1 Day Off
Longest Workout
3:00 hrs
Plan Specs
cycling intermediate base period
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
This is a 12 week Sweet Spot focused base plan for athletes getting ready for their season and can be utilized by most athletes no matter their discipline.
-100% satisfaction guaranteed or your money back!
-Core and hip strength / stability routines.
-Daily e-mail workout reminders.
-TrainingPeaks mobile app (iOS and Android).
-Easy workout export to your Zwift account / Garmin / Wahoo.
-Short workouts during the week and longer over the weekends to respect your training time availability.
-Many changes in interval duration and intensity to keep things interesting and reduce the monotony if being done on a trainer.
-Access to the GC Coaching Virtual Training Private Facebook Group if you have any questions, comments, or concerns where you can speak directly with your Coach.
-Progressive overload week by week, proven to bring results! This plan starts at 380 TSS/week and ends at 610 TSS/week.
The intermediate plan is perfect for the Cat 3/4 cyclist, those who have been training for 3+ seasons, or placing in the top 25% in their age group category.
Stats
Sample Day 1
PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides
Sample Day 2
WARM UP:
-5 minutes @80 RPM, easy.
-4 minutes @90 RPM, easy-moderate.
-4 minutes @100+ RPM, moderate.
-4 minutes @comfy cadence, easy.
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MAIN SET:
-3 x 90-second opener Intervals with 3 minutes easy riding after first two, then 5 minutes after last interval to recover before the test.
-Then, 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!
-Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes!
-To make your life easier, use Zwift's native FTP Test (shorter) if you have a Zwift account.
*DO NOT USE ERG MODE IF DONE ON A SMART TRAINER*
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COOL DOWN:
-7:30 minutes gradually reducing from Endurance zone to Active Recovery zone
Sample Day 3
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
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MAIN SET:
-3x10 minutes at Tempo zone @65-75 RPM. Rest for 5 minutes between sets.
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COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.
Sample Day 4
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:
-4x6 minutes @SST Zone @90+ RPM.
-Rest for 5 minutes between sets.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone
Sample Day 6
WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x 1 minute Spin Ups (110+ RPM) @Threshold zone+, 1 minute easy.
-5 minutes easy
———
MAIN SET:
-4x 9 minutes alternating between 1 minute @80% FTP, and a 30 second surge effort (110+ RPM) @105% FTP.
-Then 20 minutes @75% FTP.
———
COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone
Sample Day 7
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
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PEDALING EFFICIENCY DRILLS:
-We are working on your pedaling mechanics and basic skills here. These drills will help make you a more efficient rider, pedal with less wasted energy, and gain some "free" speed as you will be better able to put power through the entire pedal stroke instead of just the push down and pull up phases as most riders do. Imagine pedaling in circles rather than having 2 pistons for legs.
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-Single Leg Drill - Unclip 1 leg and rest it on the trainer or let it hang off to the side. Continue to pedal with the 1 leg clipped in for 30 seconds. Really work on pedaling with no dead spots in the pedal stroke and maintaining the same cadence you had with 2 feet. After 30 seconds, clip both feet in and then unclip the opposite side performing 30 seconds on that leg. Perform 4 times each leg.
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-Spin-ups - Really easy gear here. Spin your legs as fast as you can (ideally 110+ cadence) without your bum bouncing in the saddle or lurching back and forth. Strong core and bum planted! 30 seconds spin-ups, 30 seconds rest, 4 times.
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MAIN SET:
-5x 8 minutes @SST in pyramid format.
-We start at 75% FTP and top off at 85% FTP before going back down again.
-2 minutes rest between intervals here. Intentionally short to keep that heart rate elevated!
-Keep your cadence between 85-95 RPM.
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COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone
Sample Day 8
PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides