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☆ PALMARES: STARTER PLAN // Beginner + Intermediate // Power // 7-12 hrs per wk

Author

Jon Baker, Ph.D // High-Performance Scientist // UCI World Tour Coach

All plans by this Coach
No Ratings

Length

5 Weeks

Plan Specs

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

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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


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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:20 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:20 hrs 4:00 hrs
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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.

Sample Day 1

0:35:00
54.3TSS
Ramp Test (1 min steps)

RAMP TEST AIM: Keep going till exhaustion LOCATION: Trainer - - - - MORNING - Record waking body weight - Update weight in TrainingPeaks - Mentally prepare for the test today - Fuel and hydrate before the test WARM UP - Power zones: See Workout Details - HR: <68%max // RPE: 2-3 // Cadence: 80-100 rpm TEST: 20 x 1 min steps - Record power and HR - Hold the power steady for each step - Progress through as many steps as possible - Once exhausted, note step number and recover - Cadence: Self-selected COOL DOWN - Power zones: See Workout Details - HR: <68%max // RPE: 2-3 // Cadence: 80-100 rpm (small ring only) RECORD / ANALYSIS - Maximum heart rare (HRmax) - Power of the final completed step - Download attached analysis spreadsheet - Add data and update TrainingPeaks

Sample Day 2

1:00:00
31.9TSS
Endurance 1 hr (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 1 hr
FEELING TIRED: Take the day off

- - - -

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 4

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 5

1:30:00
83.7TSS
Intervals 1.5 hrs // 3x 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 4x reps
FEELING TIRED: Reduce to 2 reps, and 1 hr

- - - -

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 7

1:30:00
62.2TSS
Endurance 1.5 hrs + 10 sec sprints (1)

ENDURANCE + 10 sec sprints

AIM: Endurance training with neuromuscular maximal power 10 sec sprints

TERRAIN: Flat to rolling roads. Perform sprints anywhere it's safe

FEELING GOOD: Extend to 2 hrs
FEELING TIRED: Reduce to 1 hr

- - - -

Almquist, N.M., Ettema, G, Hopker, J., Sandbank, Ø. and Rønnestad, B.R. (2019). The effect of 30-second sprints during prolonged exercise of gross efficiency, electromyography and pedalling technique in elite cyclists. International Journal of Sports Physiology and Performance. [Epub ahead of print]

"The inclusion of maximal repeated sprinting does not affect the gross economy changes [of the endurance training], and the ability to sprint is maintained throughout the entire session".

Gunnarsson, T.P., Brandt, N., Fiorenze, M., Hostrop, M., Pilegaard, H. and Bangsbo, J. (2019). Inclusion of sprints in moderate intensity continuous training leads to muscle oxidative adaptations in trained individuals. Physiological Reports. [Epub ahead of print]

"Addition of sprints... causes muscle oxidative adaptations in trained individuals" ... "time-trial performance" also improved.

- - - -

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
91.8TSS
Intervals 1.5 hrs // 3x 8 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 4x reps
FEELING TIRED: Reduce to 2 reps, and 1 hr

- - - -

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 11

2:00:00
74.3TSS
Endurance 2 hrs (2)

ENDURANCE SESSION

AIM: Quality endurance training - stay in the zone throughout session

TERRAIN: Flat to rolling roads (some climbs are ok)

FEELING GOOD: Extend up to 2.5 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.

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