Jon Baker, Ph.D Exercise Physiologist // UCI World Tour Coach // Sports Scientist
All plans by this Coach5 Weeks
1 Other, 3 Day Off, 4 Bike, 2 Custom
3:00 hrs
cycling beginner intermediate masters weightloss time goal multi day power based hr based tss based base period
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Jon is an exercise physiologist with four years' experience coaching professional cyclists in the UCI World Tour. At PALMARES, we have helped athletes of all abilities achieve their goals by utilising the latest scientific knowledge and practical training methods.
Our training plans are intelligently designed, with shorter sessions mid-week and longer endurance work on the weekend. Providing the structure and consistency to improve, as well as time for friends, family and your career.
PERFORMANCE TEST
- FTP (Threshold 2)
- HRmax
- Set Training Zones (Power and Heart rate)
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See the "Pre-activity comments" and "workout details" sections below for details of how to complete the session, target powers, and post-test data analysis.
DOWNLOAD the PALMARES "Test Data Calculator". It's attached to the blue paper clip at the top of this window.
RECOVERY SESSION
AIM: This is NOT a fitness building session - ride EASY!
TERRAIN: Flat - easy spinning only
FEELING GOOD: Extend up to 1.5 hrs
FEELING TIRED: Take the day off
- - - -
Menzies, P., Menzies, C., McIntyre, L. Paterson, P. Wilson, J. and Kemi, O.J. (2010). Blood lactate clearance during active recovery after an intense running bout depends upon the intensity of the active recovery. Journal of Sports Science. 28, 975-982.
"Active recovery after strenuous exercise clears accumulated blood lactate faster than passive recovery in an intensity-dependent manner."
- - - -
See the "Pre-activity comments" and "workout details" sections below for details of how to complete the session, target powers, coaching points, etc.
ENDURANCE SESSION
AIM: Quality endurance training - stay in the zone throughout session
TERRAIN: Flat to rolling roads (some gentle climbs are ok)
FEELING GOOD: Extend up to 3 hrs
FEELING TIRED: Reduce to 1.5 hr
- - - -
Coffey, V.G. and Hawley, J.A. (2007). The molecular basis of training adaptation. Sports Medicine. 37, 737-763.
Hood, D.A. (2009). Mechanisms of exercise-induced mitochondrial biogenesis in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. 34, 465-472.
- - - -
See the "Pre-activity comments" and "Workout details" sections below for details of how to complete the session, target powers, coaching points, etc.
AEROBIC INTERVALS
AIM: Quality Intervals - aim is to accumulate a lot of work per session, rather than pushing power to the limit
TERRAIN: Intervals on a climb of ~5-6% - hill reps work well. If there are no hills, intervals can be performed into the win, or on the flat
FEELING GOOD: Perform 3x reps
FEELING TIRED: Reduce to 1 rep
- - - -
Seiler, S. Jøranson, K., Olesen, B.V. and Hetlelid, K.J. (2013). Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration. Scandinavian Journal of Medicine and Science in Sports. 23, 74-83.
"Accumulating 32 min of work at 90% HRmax induces greater adaptive gains than accumulating 16 min of work at 95% HRmax despite lower RPE"
- - - -
See the "Pre-activity comments" and "workout details" sections below for details of how to complete the session, target powers, coaching points, etc.
ENDURANCE SESSION
AIM: Quality endurance training - stay in the zone throughout session
TERRAIN: Flat to rolling roads (some gentle climbs are ok)
FEELING GOOD: Extend up to 2 hrs
FEELING TIRED: Reduce to 1 hr
- - - -
Coffey, V.G. and Hawley, J.A. (2007). The molecular basis of training adaptation. Sports Medicine. 37, 737-763.
Hood, D.A. (2009). Mechanisms of exercise-induced mitochondrial biogenesis in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. 34, 465-472.
- - - -
See the "Pre-activity comments" and "Workout details" sections below for details of how to complete the session, target powers, coaching points, etc.
ENDURANCE SESSION
AIM: Quality endurance training - stay in the zone throughout session
TERRAIN: Flat to rolling roads (some gentle climbs are ok)
FEELING GOOD: Extend up to 4 hrs
FEELING TIRED: Reduce to 2 hrs
- - - -
Coffey, V.G. and Hawley, J.A. (2007). The molecular basis of training adaptation. Sports Medicine. 37, 737-763.
Hood, D.A. (2009). Mechanisms of exercise-induced mitochondrial biogenesis in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. 34, 465-472.
- - - -
See the "Pre-activity comments" and "Workout details" sections below for details of how to complete the session, target powers, coaching points, etc.
RECOVERY SESSION
AIM: This is NOT a fitness building session - ride EASY!
TERRAIN: Flat - easy spinning only
FEELING GOOD: Extend up to 1 hr
FEELING TIRED: Take the day off
- - - -
Menzies, P., Menzies, C., McIntyre, L. Paterson, P. Wilson, J. and Kemi, O.J. (2010). Blood lactate clearance during active recovery after an intense running bout depends upon the intensity of the active recovery. Journal of Sports Science. 28, 975-982.
"Active recovery after strenuous exercise clears accumulated blood lactate faster than passive recovery in an intensity-dependent manner."
- - - -
See the "Pre-activity comments" and "workout details" sections below for details of how to complete the session, target powers, coaching points, etc.