Sportstest Winter Warmer - 8 week base fitness builder
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Plan Description
This training plan has been put together by Dr Garry Palmer, and uses the training principles in his book Elite Performance Cycling: Successful Sportives.
The training plan uses a focus of heart rate based sessions (however for sportive riders who use power, the sessions can easily be switched to power based efforts), and assumes the rider has a reasonable base of fitness before setting out on their winter training plan (4-6 hours per week for a minimum of 6 weeks would be suitable).
The objectives of this plan are in increase endurance fitness, raise training volumes, and indirectly improved FTP. The plan follows a simple principle of using at least 2 rest days in a week, and has only one session per day.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
7:43 hrs | 3:30 hrs |
|
|
—— | —— |
|
|
1:11 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
7:43 hrs | 3:30 hrs | |
|
|
—— | —— | |
|
|
1:11 hrs | 1:00 hrs |
Training Load By Week
Sample Day 1
FTP test, the one you have always been dreading!
Sample Day 2
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.
Sample Day 3
As you get stronger you will also get stiffer. It is really important you maintain mobility and are fully aware of any niggles that could potentially hamper your performance. Get on top of them before they halt you in your tracks!
If in doubt get advice from a Sports Physiotherapist who has experience of working with runners, and get them to show you some specific stretches that are relevant to you.
Sample Day 4
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. At the end of the session your legs will know they have worked, but with good post-exercise recovery practices you should recover really quickly.
Sample Day 5
Part of the fun and enjoyment of riding is being able to get out with others. Sometimes it doesn't give the most focused of sessions, but it is enjoyable, and therefore brings values to your training.
Today I want you to ride as easy or as hard as you like. I am happy if this is in a group, or solo, but there is no need to worry about holding a specific training intensity, just ENJOY!
Sample Day 6
This ride is designed to promote aerobic metabolism and fat burning, by undertaking the ride in an over-night fasted state.
Sample Day 7
As you get stronger you will also get stiffer. It is really important you maintain mobility and are fully aware of any niggles that could potentially hamper your performance. Get on top of them before they halt you in your tracks!
If in doubt get advice from a Sports Physiotherapist who has experience of working with runners, and get them to show you some specific stretches that are relevant to you.