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Sweet Spot Focused Base Plan - Advanced

Author

GC Coaching

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

cycling advanced base period

Refund Policy

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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Plan Description

This is a 12 week Sweet Spot focused base plan for athletes getting ready for their season and can be utilized by most athletes no matter their discipline.

-100% satisfaction guaranteed or your money back!
-Core and hip strength / stability routines.
-Daily e-mail workout reminders.
-TrainingPeaks mobile app (iOS and Android).
-Easy workout export to your Zwift account / Garmin / Wahoo.
-Short workouts during the week and longer over the weekends to respect your training time availability.
Many changes in interval duration and intensity to keep things interesting and reduce the monotony if being done on a trainer.
-Access to the GC Coaching Virtual Training Private Facebook Group if you have any questions, comments, or concerns where you can speak directly with your Coach.
-Progressive overload week by week, proven to bring results! This plan starts at 550 TSS/week and ends at 750 TSS/week.

The advanced plan is perfect for the Cat 1/2 cyclist, those who have been training for 5+ seasons, or winning in their age group category.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:07 hrs 3:00 hrs
0:30 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:07 hrs 3:00 hrs
0:30 hrs 0:30 hrs
—— ——

Shayne Gaffney

GC Coaching

Shayne is a USA Cycling Level 1 (expert level) certified Coach, Workout Content Editor at Zwift, a USA Cycling Power Based Training Certified Coach, a Precision Nutrition Level 1 Certified Coach, a US Military Endurance Sports (USMES) affiliated Coach, and USA Olympic Committee Safe Sport certified. He is the Founder of GC Coaching and the creator of Zwift’s “Build Me Up”, “Pebble Pounder”, and “201: Your First 5k” Flexible Training Plans. He has also been involved with Zwift Academy since 2019.

Sample Day 1

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Sample Day 2

1:00:00
39.7TSS
FTP Test (20 min) *DO NOT USE ERG MODE IF DONE ON A SMART TRAINER*

WARM UP:
-5 minutes @80 RPM, easy.
-4 minutes @90 RPM, easy-moderate.
-4 minutes @100+ RPM, moderate.
-4 minutes @comfy cadence, easy.
———
MAIN SET:
-3 x 90-second opener Intervals with 3 minutes easy riding after first two, then 5 minutes after last interval to recover before the test.
-Then, 20 minutes FULL GAS! Now, this does not mean start off too quickly and blow-up after 3 minutes. I suggest taking the first 5-10 minutes hard, but still maintainable. Then, at the 10 minute mark, if you can, turn the gas up, and really push it with 3 minutes to go!
-Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes!
-To make your life easier, use Zwift's native FTP Test (shorter) if you have a Zwift account.

*DO NOT USE ERG MODE IF DONE ON A SMART TRAINER*

———
COOL DOWN:
-7:30 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 3

1:15:00
81.8TSS
SST 4x12

WARM UP:
-15 minutes gradually progressing from Active Recovery zone through Tempo zone.
-2 minutes easy.
------
MAIN SET:
-Perform 4x12 minutes @SST zone @85-95 RPM.
-Rest for 3 minutes between efforts.
------
COOL DOWN:
-Last rest effort.

Sample Day 4

1:30:00
91.2TSS
SST OU: Sai Mai (10x)

WARM UP:
-13 minutes gradually progressing from Z1 (40%) to Z2 (75%).
-2 minutes easy
------
MAIN SET:
-10x (2:10 minutes @Z3 (80%) + 20 seconds @Z6 (125%).
-10x (2:05 minutes @Z3 (75%) + 20 seconds @Z6 (120%).
-10x (2 minutes @Z3 (70%) + 20 seconds @Z6 (115%).
------
COOL DOWN:
-5 minutes easy.

Sample Day 6

1:30:00
92.5TSS
SST/OU: Red Unicorn (1' + 30")

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x 1 minute Spin Ups (110+ RPM) @Threshold zone+, 1 minute easy.
-5 minutes easy
———
MAIN SET:
-4x 9 minutes alternating between 1 minute @80% FTP, and a 30 second surge effort (110+ RPM) @105% FTP.
-Then 20 minutes @75% FTP.
———
COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 7

3:00:00
244.75TSS
E: Zone 2 Progressive + Force Reps

WARM UP:
10-15 minutes warm up, progressing to Zone 2.
------
MAIN SET:
Progressive Endurance Ride
Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment.
-For the last segment, include a force rep every 5 minutes.
-Force Rep = Get into your largest gear and come almost to a complete stop. Once you are almost at a full stop, grab onto the drops and JUMP as hard and fast as you can and spin the gear up. The effort should be only 10-12 seconds, but should be an ALL OUT effort!
-----
COOL DOWN:
-5-10 minutes easy.

Sample Day 8

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

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