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Author

Mike Mason

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Length

12 Weeks

Plan Specs

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

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Plan Description

Focuses on continuous adaptation through non-linear periodization. This plan gradually increases intensity and duration with a 2 week easy lead in and then alternates higher TSS days with active recovery. Perfect for cyclists of all genres. The is plan is a culmination of race test application by TRC cyclists. I placed one race taper day mid way that can be applied to any day prior to the race.

*Ensure that in race week you balance maintaining fitness (CTL) while lowering fatigue (ATL) and having positive form (TSB). Watch your performance indicators to tailor this training to your needs.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:16 hrs 2:33 hrs
—— ——
0:42 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
8:16 hrs 2:33 hrs
—— ——
0:42 hrs 0:30 hrs

Mike Mason

TRC Coaching

Even the strongest among us can feel lost and unsure. As a Licensed USA Cycling Level 3 Coach, I can help you understand and manage your expectations for training and motivate you to succeed and realize your potential. I believe that you have it within you to accomplish anything you set out to do.

Sample Day 1

1:00:00
47.5TSS
Prep Week

**Pre-ride: Use band to active gluten and hamstrings. Place band above both knees and settle into a square and shuffle right and then to the left.
Warm Up well for 10 minutes. Focus on maintaining a cadence above 90 RPM with even pressure on both pedals.

**Active period is 40 minutes. No power spikes maintain level power. This will begin to build endurance.

Cool Down and foam roll and stretch.

Sample Day 2

0:30:00
Strength

Perform the following either with resistance or body weight:

1. Push ups - 10 x 3
2. Planks - 3 x 1 minute
3. Body Squats - 5 x 3
4. Alternating Lunges - 5 x 3
5. Square Jumps - 5 x 3
6. Leg Raises - 10 x 3

**Foam Roll and free spin on bike to flush lactate

Sample Day 2

1:00:00
47.5TSS
Prep Week

**Pre-ride: Use band to active gluten and hamstrings. Place band above both knees and settle into a square and shuffle right and then to the left.
Warm Up well for 10 minutes. Focus on maintaining a cadence above 90 RPM with even pressure on both pedals.

**Active period is 40 minutes. No power spikes maintain level power. This will begin to build endurance.

Cool Down and foam roll and stretch.

Sample Day 3

1:00:00
47.5TSS
Prep Week

**Pre-ride: Use band to active gluten and hamstrings. Place band above both knees and settle into a square and shuffle right and then to the left.
Warm Up well for 10 minutes. Focus on maintaining a cadence above 90 RPM with even pressure on both pedals.

**Active period is 40 minutes. No power spikes maintain level power. This will begin to build endurance.

Cool Down and foam roll and stretch.

Sample Day 4

0:30:00
Strength

Perform the following either with resistance or body weight:

1. Push ups - 10 x 3
2. Planks - 3 x 1 minute
3. Body Squats - 5 x 3
4. Alternating Lunges - 5 x 3
5. Square Jumps - 5 x 3
6. Leg Raises - 10 x 3

**Foam Roll and free spin on bike to flush lactate

Sample Day 4

1:00:00
47.5TSS
Prep Week

**Pre-ride: Use band to active gluten and hamstrings. Place band above both knees and settle into a square and shuffle right and then to the left.
Warm Up well for 10 minutes. Focus on maintaining a cadence above 90 RPM with even pressure on both pedals.

**Active period is 40 minutes. No power spikes maintain level power. This will begin to build endurance.

Cool Down and foam roll and stretch.

Sample Day 5

1:10:00
63.9TSS
FTP Test 1

FTP Test 1 will begin to build base FTP to provide starting point for the remainder of the plan. During this 75 minute ride you should slowly work into your endurance zone. Focus on form and maintaining even pressure not the pedals.
 
First Half: 30 minutes: Slowly work into your endurance power or heart rate zone and perform HI Cadence (100-110 rpm) to prepare and wake the fast twitch muscles for work and low resistance and LO Cadence in a big gear to add resistance.

Second Half: 30 Minutes: Perform 10 x 1 minutes intervals with 2 minutes rest in endurance zone. Power will degrade towards the end of this set, any power degradation more than 10 percent. End intervals and spin out to cool down.

Cool Down: 15 minutes. Foam roll and ensure protein and carbohydrate replacement within 30 minutes of completion.

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