Health & Body Comp Phase - Aerobic, Strength & Nutrition focus

Author

Peter Glassford

All plans by this Coach

Length

10 Weeks

Typical Week

3 Other, 3 Bike, 2 Strength, 1 Custom, 1 Walk

Longest Workout

2:00 hrs

Plan Specs

cycling beginner intermediate weightloss

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Summary

This is a 10-week plan for cyclists, that lays out a nutritional plan and lower intensity workouts coupled with 2 weekly strength workouts that are quick and flexible to your needs/equipment.

This plan is not meant to cure any disease or provide any medical advice. It is simply a plan focused on becoming consistent in daily movement, lifestyle habits, and 'whole-foods' nutrition.

If you have been wanting to focus on body composition and back off strict focus on hard intervals this will be a great plan for you. Follow it through for 10 weeks, with a focus on improving your diet, a little earlier bedtime, a bit more walking and you will find your on-bike capacity is greatly improved after only a couple of months.

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If you are unsure if this plan works for your specific abilities, goals and busy schedule - consider the $99 Canadian 3-Month 100% Made-For-You Plan from Smart Athlete
Apply for it here -> http://smartathlete.ca/training-plans/

Phone Consults can be booked with this link => https://calendly.com/smartathlete

Questions to info@smartathlete.ca

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:26
Training Load By Week
Average Weekly Training Hours: 05:26
Average Weekly Breakdown

Peter Glassford

Smart Athlete Coaching

Smart Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

  • Trainingpeaks - Pre Made Training Plans (price and duration varies)
  • 3 Month 100% CUSTOM Plans are only $99 CAD - no calls, emails or adjustments
  • Weekly Coaching (Bronze) - email communication, some adjustments
  • Daily Coaching (Gold) - emails, calls, adjustments

Other Services: Strength, Kinesiology, Bike Skills, Phone Consult

Back to Plan Details

Sample Day 1

0:30:00
15TSS
easy rec spin + prep bike, gear, body and mind!

easy spin today.
-
Include a 1-5 x 30sec spinups to max RPM to get activated. These are done by spinning 10sec fast / 10sec faster / 10sec max RPM (by feel). Gearing should be easier.
-
The Overall RPE of ride very low
-
Additionally, use today to make sure your bike, gear, body and mind are 100% ready to go for upcoming training and/or races

Sample Day 2

1:00:00
66.5TSS
MAF Test - 30min sub max HR for Distance (DL-RPE)

* on trainer or track or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR.
-
*You will ride at or just below Maf HR. We want to see how fast you can go at an easy pace. Over time we want this pace to get faster.
-
=> MafHR is 180-AGE, add 5bpm if training has been going perfect, no sickness/injury in last year.
* USE PAST MAF HR IF HAVE DONE BEFORE
-
WU: Slowly build HR to your Goal MaF HR over 20-30min.
-
MAIN WO:
= Once you are just under MAF HR Press LAP on your device and start the 30min effort
-
Press Lap every 10min to get an idea of how your pace is changing.
-
= Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off if you are at MAF HR
-
= WE Expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress !
-
CD:
= Finish time easy endurance
-
-
POST : Please post the values for each Lap:
-
AVG HR / Speed / Distance / Watts / Cadence
1) 145bpm / 30km/hr / 3km / 200w / 90rpm
2) 145bpm / 29km/hr / 2.7km / 190w / 88rpm
3) ...

Sample Day 3

0:30:00
200 Reps

WU: 200 reps mixed through 5-6 warmup motions (lunge, sumo-squat, side-lunge, arm swing, leg swing)
- Row or bike can be used for SOME of this using calories/kilojoules as 'reps'

MAIN WO:
- Choose 2 Leg Exercises - Eg. Squat, Deadlift,
- Choose 2 Arm Exer. E.g. Bent Row, Pushup
- Choose 1 Core/Torso/Carries/Crawls - Bear Crawl

Complete 200 *total* reps using above 5 Exercises

Sample Routine
- 3 sets of 8 squats + 10 Pushups (54)
- 4 Sets of 5 Deadlifts + 15 Bent Rows (80)
- Finish w. 66 Bear Crawl Reps (breaks as needed)

CD: Yoga/Mobility for 5-10 min focused on deep breathing and relaxing into ball/stretch

Sample Day 4

1:30:00
Xtrain - get time in any sport/mode/mix - As long as you can go

Your choice of mode of exercise (bike is ok if weather ok, avoid trainer) .
-
Try to keep building your time in XTRAIN so that you are challenging your body in other ways ... often this helps us make gains on the bike by challenging our heart and lungs more then we do on bike.
-
Easy breathing and low intensity .
-
focus on moving steady
-
HR may be different then m
ain sport, key is that RPE is normal endurance range ( 5-8/10 ) more then HR in range.
-
Skiing, snowshoe, xc ski, pole run, ruck hike, swimming, running count generally
-
* rock climbing, golf, yoga, flat/unweighted walking, strength, crossfit, intense spin classes are not appropriate for endurance xtrain

Sample Day 6

0:30:00
Meditation + YOGA + CORE

Try 10 min of each
-
OAK app on IPHONE for medition guidance
-
LINKS -> Molly Yoga Routine
https://theoutdooredit.com/5-minute-easy-morning-yoga-flow-video/
-
Core
= pick 5 exercises ... do 10-20 reps, use what you ahve ... keep going for 10min
-
http://www.smartathlete.ca/strengthEX for ideas

Sample Day 7

0:30:00
200 Reps

WU: 200 reps mixed through 5-6 warmup motions (lunge, sumo-squat, side-lunge, arm swing, leg swing)
- Row or bike can be used for SOME of this using calories/kilojoules as 'reps'

MAIN WO:
- Choose 2 Leg Exercises - Eg. Squat, Deadlift,
- Choose 2 Arm Exer. E.g. Bent Row, Pushup
- Choose 1 Core/Torso/Carries/Crawls - Bear Crawl

Complete 200 *total* reps using above 5 Exercises

Sample Routine
- 3 sets of 8 squats + 10 Pushups (54)
- 4 Sets of 5 Deadlifts + 15 Bent Rows (80)
- Finish w. 66 Bear Crawl Reps (breaks as needed)

CD: Yoga/Mobility for 5-10 min focused on deep breathing and relaxing into ball/stretch

Sample Day 8

1:02:00
69.3TSS
Maf Ride 40-50min at Maf HR to Maf-10bpm ( DL-RPE )

This workout should be guided by Heart Rate and RPE (feeling) let the wattage be the output (result) today.

-
10-15 min very slow build to pace, take your time enjoy easy spinning
-
main wo; Ride the Maf set in Title
-> This should be steady with few stops and no coasting.
-> cadence 80-100rpm
-
If unsure of Maf HR use 180-age and get this in the bank then feel free to email or adjust after you have one in the bank.
-
cd: spin easy just like warmup 10-15min, leting body relax, avoid doing extra work

Health & Body Comp Phase - Aerobic, Strength & Nutrition focus

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