The Start - Beginner Plan for Speed, Power and Endurance 2020 - 8 Weeks
Paul OzierAll plans by this Coach
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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 Cycling Level 1 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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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:39 hrs||2:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||6:39 hrs||2:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter