Author

Jon Baker, Ph.D Exercise Physiologist // UCI World Tour Coach // Sports Scientist

All plans by this Coach

Length

5 Weeks

Typical Week

1 Other, 3 Day Off, 4 Bike, 2 Custom

Longest Workout

3:00 hrs

Plan Specs

cycling beginner masters weightloss time goal multi day power based hr based tss based base period

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 05:54

Jon Baker, Ph.D

PALMARES

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.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

1:00:00

73.6TSS

PERFORMANCE TEST (3 and 20 mins)

PERFORMANCE TEST

- FTP (Threshold 2)
- HRmax
- Set Training Zones (Power and Heart rate)

-----

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.

Sample Day 2

1:00:00

20.3TSS

Recovery 1 hr (1)

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.

Sample Day 4

2:30:00

80.3TSS

Endurance 2.5 hrs (1)

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.

Sample Day 7

1:00:00

54TSS

Intervals 1 hr // 2x 6 mins (RI 4 mins)

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.

Sample Day 9

1:30:00

47.9TSS

Endurance 1.5 hrs (1)

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.

Sample Day 11

3:00:00

94.1TSS

Endurance 3 hrs (1)

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.

Sample Day 14

0:30:00

10.1TSS

Recovery 0.5 hrs (1)

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.

PALMARES - STARTER PLAN // Beginner // 5 weeks // 6-10 hours per week

$39.99 - Buy Now

_