Intro to Training with Power

Average Weekly Training Hours 07:42
Training Load By Week
Average Weekly Training Hours 07:42
Training Load By Week

Intro to Training with Power
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This plan is built for a beginner/intermediate level athletes that are new to TrainingPeaks and/or structured training on the bike.

At the beginning of the plan you'll perform a 20-minute FTP test to determine your functional threshold power (FTP). This will be used to set your training zones for each training session throughout the next 4-weeks. Throughout the plan you'll be completing a variety of intervals sessions, steady state aerobic rides, and free form hammer rides.

At the end of the plan, shoot Move Up Coach Kent Woermann an email to let him know what you thought and receive a 10% discount on your first month of coaching.

Email: kent@moveupcoaching.com

Happy training!

~Coach Kent

Sample Day 2
0:45:00
54.7TSS
Functional Threshold Power Test

Warm-up:
15 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 2.5 minutes before starting the main set.

Main Set:
20' @ Max Intensity
--> The test is ideally done on flat roads with minimal/no traffic, or the trainer to ensure you can stay on the gas for the entire test and avoid stopping/coasting. The first 5 minutes should be conservative. After that you can start gradually ramping up your effort. By minute 10 you should be at your maximal sustainable pace. Continue hammering for the remainder of the 20 minutes test and try to finish with nothing left in the tank!
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To determine your functional threshold power (FTP), simply take multiply your average power from the 20-minute test by .95.

Cool-down:
10-15 minutes easy spinning

Sample Day 3
1:15:00
61.3TSS
Aerobic Endurance

Aerobic endurance ride today. Practice keeping steady pressure on the pedals going both uphill and downhill, with minimum fluctuations in power output and minimal coasting time.
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Keep today simple. Ride for the goal duration (60-90 minutes) and have some fun. If you want to ride another bike, such as your gravel or MTB this would be a great day to do it. Don't be afraid to include a few hard efforts if you're legs are feeling good, just make sure it doesn't turn into another interval day!

Sample Day 4
0:49:00
42.9TSS
HIIT: Reverse Pyramid

Warm-up:
15 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 2.5 minutes before starting the main set.

Main Set:
2' @ 90% FTP w/1' recovery
3' @ 85% FTP w/1' recovery
4' @ 80% FTP w/1' recovery
4' @ 80% FTP w/1' recovery
3' @ 85% FTP w/1' recovery
2' @ 90% FTP w/1' recovery
--> The first time going through this workout I've tuned down the heart rate numbers to be relatively easy. Expect this workout to get a little harder on the next round!

Cool-down:
10-15 minutes easy spinning; aim for 90 minutes rides time if time/energy allows.

Sample Day 5
1:00:00
25TSS
Active Recovery

Ride for 45-60 minutes at in Zone 1 HR (very easy pace).

Sample Day 6
1:10:00
64.7TSS
Hammer Ride

Warm-up:
15 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 2.5 minutes before starting to hammer.

Main Set:
There are a few great options for today's ride:
1. Join a local group ride and hammer!
2. Hit up some single-track and let it rip for 45 minutes!
3. Map out a 12-15 mile course on road or gravel and try to ride it as quickly as possible.

Cool-down:
10-15 minutes easy spinning; aim for 90 minutes rides time if time/energy allows.
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No real rules today. Simply go hard for 45-60 minutes and have fun doing it! Try to keep today's ride to 90 minutes or less and start thinking about recovery ASAP after the ride. Tomorrow is a long ride and you'll want to be recovered!

Sample Day 7
2:00:00
98TSS
Aerobic Endurance

Aerobic endurance ride today. Practice keeping steady pressure on the pedals going both uphill and downhill, with minimum fluctuations in power output and minimal coasting time. Make sure your nutrition and hydration is consistent from start to finish.
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The goal of this ride is to challenge your aerobic endurance. Be conservative with your pacing in the beginning, and make an effort to finish stronger than you started. For this to happen you'll need to be diligent about taking in adequate fuel and staying hydrated.

Sample Day 9
1:05:40
62.6TSS
Aerobic Ramp w/Sprints

Warm-up:
15 minutes; gradually increase intensity throughout duration of warm-up. Spin easy for 2.5 minutes before starting the main set.

Main Set:
10' @ 70% THR
10' @ 75% THR
10' @ 80% THR
10' @ 85% THR
--> At the end of each 10-minute segment unleash a 10-second sprint out of the saddle, then hit your lap button and keep your average heart rate as close as possible to the goal range. The goal range is the stated percentage of FTP +/- 5 watts.

Cool-down:
10-15 minutes easy spinning; aim for 90 minutes rides time if time/energy allows.

Kent Woermann
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Move Up Endurance Coaching

Move Up Endurance Coaching is a Kansas City based company geared towards helping competitive and goal driven cyclist reach the next level. We offer 1-on-1 coaching, monthly coaching plans, consulting, skill clinics, and personal training.

We currently work with athletes pursuing the following cycling disciplines;
--> Road
--> Mountain Bike
--> Cyclocross
--> Gravel / Ultra Endurance