PALMARES - STARTER PLAN // Beginner // 5 weeks // 6-10 hours per week
Author
Jon Baker, Ph.D Exercise Physiologist // UCI World Tour Coach // Sports Scientist
All plans by this CoachLength
5 Weeks
Typical Week
1 Other, 3 Day Off, 4 Bike, 2 Custom
Longest Workout
3:00 hrs
Plan Specs
cycling beginner intermediate masters weightloss time goal multi day power based hr based tss based base period
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Stats
Sample Day 1
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.
Sample Day 2
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
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
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
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
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
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.