Author

Shayne Gaffney | GC Coaching

All plans by this Coach

Length

12 Weeks

Typical Week

1 X-Train, 4 Bike, 2 Day Off

Longest Workout

7:00 hrs

Plan Specs

cycling intermediate

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Summary

Includes Structured Workouts

This is a 12 week training plan for the B2VT. This plan progresses from 3 to 5 days a week of on bike work accompanied by 1 day a week of off-bike body maintenance and core strengthening work. This plan is progressive in terms of TSS,volume, and intensity which leads up to a taper the week of the race. The plan utilizes a 3 weeks working and 1 week regeneration scheme.

If the athlete needs to reduce the volume of a workout, they should do so by removing an ENTIRE interval versus reducing the length of each interval.

Please send any questions to info@gaffneycyclingcoaching.com

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 06:14

Shayne Gaffney

GC Coaching

I 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 target events or races.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

0:30:00

BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
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

1:00:00

Power Testing (FRC + VO2 + FTP)

WARM UP:
-5 minutes @80 RPM, easy.
-4 minutes @90 RPM, easy-moderate.
-4 minutes @100+ RPM, moderate.
-2 minutes @comfy cadence, easy.
———
MAIN SET 1 - FRC Test:
-1 minute FULL GAS, 5-10 minutes rest after.
-There is no trick to pacing here, you literally want to drive yourself to absolute failure over the course of a minute.
-This test shows us how strong your anaerobic metabolic system is.
———
MAIN SET 2 - VO2 Max Test:
-5 minutes FULL GAS, 10-15 minutes rest after.
-Start off hard, but not too hard that you blow up by the end. Aim to steadily increase the wattage over the course of 5 minutes with the last minute being your highest power.
-The goal here is to capture your best 5 minute power to estimate what your power @VO2 Max is, as well as further reduce your anaerobic contribution during the FTP test.
———
MAIN SET 3 - FTP TEST:
-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!
-This test shows us how strong your aerobic metabolic system is.
———
COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 4

1:00:00

57.5TSS

SST: 4x6

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 4 minutes between sets.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 6

1:30:00

79.7TSS

SAT OR SUNDAY OUTSIDE RIDE: E: Endurance/Tempo Ride

WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 1 hour @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 8

0:30:00

BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
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 9

1:00:00

62.5TSS

SST: 3x10

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:
-3x10 minutes @SST Zone @90+ RPM.
-Rest for 4 minutes between sets.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 10

1:00:00

52.2TSS

Leviathan Practice (Big gear efforts)

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 @Z3, being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Z2 for 4 minutes between efforts.

***DO NOT DO THIS IF YOU EXPERIENCE ANY JOINT DISCOMFORT*** Instead, pedal faster.

------
COOL DOWN:
-Last Z2 effort.

B2VT Plan

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