PALMARES - STARTER PLAN // Intermediate // 5 weeks // 11-15 hours per week

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, 2 Day Off, 5 Bike, 2 Custom

Longest Workout

4:00 hrs

Plan Specs

cycling intermediate 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

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.



Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:48

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.

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
25TSS
Recovery 1 hr (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. Maximum clearance occurred at active recovery close to the lactate threshold."

- - - -

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

4:00:00
122.6TSS
Endurance 4 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 5 hrs
FEELING TIRED: Reduce to 2.5 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

2:30:00
128.1TSS
Intervals 2.5 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
67.1TSS
Endurance 1.5 hrs + 10 sec sprints (2)

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 8

1:30:00
54.4TSS
Endurance 1.5 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 hrs
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 9

2:00:00
114.5TSS
Intervals 2 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.

PALMARES - STARTER PLAN // Intermediate // 5 weeks // 11-15 hours per week

$39.99 - Buy Now
_