The Start - Beginner Plan for Speed, Power and Endurance 2020 - 8 Weeks

Author

Paul Ozier

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

2:00 hrs

Plan Specs

cycling beginner intermediate power based

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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.


A Smooth Beginning - Do It Right From The Start

ZWIFT® is a great platform to use with this plan.

I am approached by a lot of people that have a bike, started riding, and become addicted to the sport. They are at a point where they ride, have fun, but are not really getting any faster and do not know what to do to get the best bang for the buck in cycling performance. This plan lays out quality work for these riders. You are provided short workouts of 1 to 1.5 hours during the week days. Weekends also include short workouts, but with an option to add on endurance miles after the heart of the workout is completed.

The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul is an Elite Coach at Peaks Coaching Group. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.

This is an 8 week plan. 4 to 5 workouts each week averaging 6 to 7 hours per week. The workouts are designed for the beginner rider that needs direction in improving their abilities and skills. The variety of work in the plan will expose the rider to all facets of workloads and demands. Cycling fitness will improve, new power and endurance will develop. After a 1-2 week rest period of very easy recovery and cross training, the plan can be repeated.

We recommend you have the following abilities before beginning this plan:
Cycling 2+ hours

Prior to this plan I suggest that you do an FTP test (Functional Threshold Power). We need a baseline so when the workouts are used you will be riding at the correct power zones. Most indoor trainers have some type of power measuring capability, and this is also the best place to test due to indoors being a completely controlled environment (no stop signs or red lights to interrupt you). Be sure to set your FTP correctly on the Training Peaks website.

Workout Files. Daily workouts Auto Sync to Zwift. You can connect your TrainingPeaks account to Zwift so that your daily training plan workouts inside TrainingPeaks automatically sync to Zwift each day. Complete the workout and Zwift automatically syncs to TrainingPeaks with the resulting data. Workout Builder files also can be used on ERG Video, Trainer Road and most other training software. Workout Builder .FIT files can be loaded on your Garmin, Wahoo, etc. to use as a workout while riding outdoors.

Benefits of our Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience

 


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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:39

Paul Ozier

Elite Coach @ Peaks Coaching Group

Hindsight is 20/20. "If I knew then, what I know now, I would have been light years ahead of the game”. I am here to help and share the knowledge, lessons, and skills I have learned over the last 30 years so you do not have to spend years with trial and error, hoping to get better.

Specializing in: Road Racing, Criterium, Mountain Biking, Gran Fondo, Centuries, Zwift Racing. Plans for all abilities and experience levels from Beginners, Seasoned Riders, Masters, and Pro.

Back to Plan Details

Sample Day 1

1:00:00
54TSS
Tempo 3 x 10 Cadence Work

After a 12 minute warm up do 3 x 10 minutes at Tempo. On the first effort ride at 75 rpm, the next at 90 rpm, the last one at 100-105 rpm. Rest an easy 5 minutes between each effort.
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These lower effort intervals while riding at the various cadence shown, will show you how your heart rate reacts and also your perceived level of exertion. Your tempo watts will feel a lot different at 75 rpm than at 100+ rpm. Over time doing a workout like this you will adapt and be able to handle power at various cadence.

Sample Day 2

1:00:00
40.6TSS
OPTIONAL - One Leggers & Fast Pedaling

OPTIONAL
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10 x 1 minute one leg pedaling intervals switching legs every minute. No rest between, just enough time to clip in and unclip other foot. Form very critical. Picture a box. Push your foot across the top, down the front, across bottom, unweighted leg on back of box. MOST important is across top and start down stroke at 1 o'clock position all the way down to 5 o'clock position.
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Then 10 minutes at mid Zone 2.
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Now do 10 x 1 min fast pedaling with cadence at 100+ at 75% FTP. Take 1 mins easy between each.

Sample Day 3

1:00:00
57.4TSS
Threshold + Fast Pedals + Endurance

WE WORK ON HIGHER CADENCE UNDER HIGHER WATTS TODAY.
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Review the workout builder. Some sets you will continue the specified cadence during the lower wattage rest periods too. Example is set two, you ride at 100 rpm for the entire 3 minutes, set 3 is 95 rpm, for 9 minutes.

Sample Day 4

0:30:00
10.1TSS
OPTIONAL - Active Recovery

Zone 1 active recovery today. Nice and easy. No burn, no power. Just spin and loosen the legs. Do roughly 30 minutes.

Sample Day 5

0:57:30
57.6TSS
McCarthy Build Up

So many riders saw the incredibly hard workout called The McCarthy Special on Zwift and failed in their attempts. This is step 1 in a build for riders to reach their goal. Our goal with this plan is not to nail the Zwift workout. This is just a great workout to help with your FTP, so it is included here for you to use and get stronger.

Sample Day 5

1:00:00
42.3TSS
OPTIONAL - Endurance 60

OPTION to add more ride time after the McCarthy Build Up workout.Get in 60 minutes of quality zone 2 riding. Nothing harder than endurance watts.

Sample Day 6

1:55:00
110.8TSS
Endurance/Tempo Ride

Today's goal is to build up your aerobic capacity, which will be done by riding at at endurance/tempo pace.
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Warm up 15 minutes
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1.5 hours of riding with watts in Upper Endurance/Lower Tempo zone Keep cadence in the 90-95 rpm range.
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Cool down 10 minutes of easy riding, then stretch.

The Start - Beginner Plan for Speed, Power and Endurance 2020 - 8 Weeks

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