Sweet Spot Focused Base Plan - Advanced

Average Weekly Training Hours 08:37
Training Load By Week
Average Weekly Training Hours 08:37
Training Load By Week

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.

Sample Day -18
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 -13
1:05:00
69.2TSS
SST: Spade

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-4x 8 minutes @SST, starting at 92% FTP, and ramping down in 1 minute intervals, to 84% FTP, before ramping back up again.
-Rest for 4 minutes between.
-Keep your cadence between 85-95 RPM.
------
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day -11
1:30:00
104TSS
SST/OU: Orange Unicorn (2' + 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 15 minutes alternating between 2 minutes @85% FTP, and a 30 second surge effort (110+ RPM) @105% FTP.
———
COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day -6
1:05:00
71.3TSS
SST: Potpourri

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-Start with 10 minutes @Sweet Spot
-3 minutes recovery
-3x over/unders (2 minutes @Threshold, 3 minutes @Tempo)
-3 minutes recovery
-Finally, a 12 minute ramp from Tempo to Threshold.
———
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day -4
1:45:00
116.6TSS
SST/OU: Yellow Unicorn (2' + 1')

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:
-3x 18 minutes alternating between 2 minutes @80% FTP, and a 1 minute surge effort (110+ RPM) @105% FTP.
-Then 20 minutes @75% FTP.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day -1
0:45:00
22.7TSS
Active Recovery / Drills

-Really EASY ride today. Your power should stay @Active Recovery Zone / Endurance Zone. ------ -During the ride perform: -Single leg drill - Unclip 1 leg and rest it on the trainer or let it hang off to the side.  Continue to pedal with the 1 leg clipped in for 30 seconds.  Really work on pedaling with no dead spots in the pedal stroke and maintaining the same cadence you had with 2 feet.  After 30 seconds, clip both feet in and then unclip the opposite side performing 30 seconds on that leg.  Perform 4 times each leg. -Spin-ups - Really easy gear here.  Spin your legs as fast as you can (ideally 110+ cadence) without your bum bouncing in the saddle or lurching back and forth.  Strong core and bum planted!  30 seconds spin-ups, 30 seconds rest, 4 times. -1 hand off bars - Remove the R arm from your bars and continue to spin at the same cadence.  If you can, do these in front of a full length mirror.  NOTHING should change in your body position (shoulder height, head height, elbow bend, etc.) when you take your hand off.  Alternate between 30 seconds R arm 30 seconds L arm, 4 times each. -2 hands off bars - Same as above, but this time take both hands off the bars at the same time, 4 times 30 seconds hands off, 30 seconds rest.

Sample Day 1
1:00:00
62.7TSS
SST: 5x6 Cadence Changes

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-5x 6 minutes @SST
-The first 3 minutes should be at a comfortable cadence. Minutes 4 and 5 should be at a slightly uncomfortable cadence. Minute 6 should be as quick as you can spin those pedals!
-Rest for 2 minutes between.
------
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Shayne Gaffney
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GC Coaching

We offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your A events or races.