Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Mike Mason

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

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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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This 12 week plan is completely structured and continues the race tested and proven focus on a non linear style and approach to periodization. Weeks 1-3 will establish fitness and strength by building off of the last to prepare the athlete for the harder training sessions to come later in this plan.

FTP Test mid plan will check progress and than TSS will increase while time on the bike stays relatively the same. I have built this for the time focused athlete. This lan is almost reverse non linear with the added benefit of long endurance rides during the weekend. This will definitely build your strength and fitness on the bike.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:55 hrs 2:33 hrs
0:42 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:55 hrs 2:33 hrs
0:42 hrs 0:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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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