ErgVideo road warrior complete plan - 28 weeks, max 8hrs/week

Author

Paul Smeulders

All plans by this Coach

Length

28 Weeks

Typical Week

5 Bike

Longest Workout

2:04 hrs

Plan Specs

cycling beginner intermediate advanced masters power based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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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 plan is 28 weeks of training to prepare you for a racing event. It includes 16 weeks of power foundation training (also known as base training), and adds a Build and Peak period over 12 weeks. The weekly time averages ~7hrs/week and has 5 sessions per week. It begins by focusing on aerobic conditioning and building your functional threshold power, and moves toward higher intensity training in the later Build and Peak phases. This plan will have you ready to rock in your first road or mountain bike racing event, and prepares you for your summer phase of specific training and racing.

This plan is also available in two separate phases as ErgVideo power foundation (base) 16 weeks, max 8hrs/week + ErgVideo road warrior build & peak -12 weeks, max 8 hrs/week

If you start this plan on a Sunday, you will have a ride each day on weekends, rides on Tuesday, Wednesday, and Thursday. You'll have Monday and Friday off for recovery, to do other activities or to do just a fun ride.

Every session in this plan comes complete with a power vs time profile that can be ridden using the free ErgVideo software*. When the workout is loaded with the "Get TrainingPeaks workout of the day" button, ErgVideo will look-up which video-based workouts are directly compatible with your workout in terms of length, intensity, intervals, and training metrics. It will show you at least one, often several different ErgVideo rides to meet the same training objectives!

You can choose to ride against the graphical profile directly in free-mode (no ErgVideo subscription required...yes, it's free!), or with a subscription, choose an ErgVideo session that's synchronized your workout. See ErgVideo's help page on using training plans from TrainingPeaks for more information.

Get the free ErgVideo software at the ErgVideo website.


*all sessions except the threshold test can be ridden in ErgVideo free mode. A subscription to ErgVideo also includes two awesome FTP test videos, making your test procedure turn-key, simple, and above all motivating!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:01

Paul Smeulders, Ph.D., P.Eng.

ErgVideo.com

Each workout in my plans has a complete power vs. time profile that can be ridden in ErgVideo's completely free mode. Moreover, ErgVideo will automatically present 1 to several different video-based sessions that follow similar power profile, train the same physical attributes, and yield the same TrainingPeaks metrics like Tss, IF, NP etc. With an ErgVideo subscription, you choose from any of the presented "Training Objective Equivalents" to ride your workout with a synchronized ErgVideo.

Back to Plan Details

Sample Day 1

1:16:00
78.4TSS
FTP-4x10min_90

Warm up + FTP-4x10min_90%FTP.
Functional threshold power intervals

Sample Day 5

1:45:00
74.6TSS
EnduranceZoneRides_1-5hr-low

Warmup and 1:30 endurance ride in low end of zone. ErgVideo session will show variation in the zone. The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 8

1:16:00
78.4TSS
FTP-4x10min_90

Warm up + FTP-4x10min_90%FTP.
Functional threshold power intervals

Sample Day 10

1:50:00
103.8TSS
FTP-3x(2x8min)_90

Warmup + FTP-3x(2x8min)_90% FTP
Functional threshold power intervals

Sample Day 15

0:34:00
23.3TSS
ACTREC-30min

Active recovery for 30 minutes. The ErgVideo session will show variation within the zone. The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 24

1:00:00
ErgVideo Threshold Test - 20 minutes

Threshold test. No profile is provided since it cannot be done in Erg mode. Use one of the ErgVideo threshold test videos. Subscribe today.

Sample Day 108

1:00:00
ErgVideo Threshold Test - 20 minutes

Threshold test. No profile is provided since it cannot be done in Erg mode. Use one of the ErgVideo threshold test videos. Subscribe today.

ErgVideo road warrior complete plan - 28 weeks, max 8hrs/week

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