Introduction:

This 4 week plan works on building your cycling fitness to prepare your base level of fitness for your year ahead, no matter your discipline. This is the second of 3, 4 week plans. The next part to the plan are in my training plan library on Training Peaks. The workouts are around 1 hour except for your endurance ride. Through the duration of this plan you will feel yourself get stronger. Then with confidence you will be able to go on to part 3 of this build phase. All workouts and therefore plans at Core Cycling are world class and have been tested by elite athletes!

Type of Events plan is for:

Want to have your best ever season and do better than you ever thought you could? Then this is the plan for you!! This Training Plan is designed for any Riders wanting to have a great foundation for their best ever year ahead.
By raising your FTP, strength and suppleness for cadence, you will prepare yourself for a great pre season for your key events just a few months away.

Who the plan is for:

Workouts in our plans at Core Cycling are tried and tested by all kinds of cyclists from Elite, as previously mentioned, to your everyday rider, male or female, looking to get fit. The weeks range from 6 Hours for a recovery week and up to 9 Hours for your biggest weeks. The plans also include your Strength and conditioning sessions.

This plan is perfect for cyclists of any ability (from beginners, all the way through to Elite). It is perfect for that rider wanting the best season ahead and looking to build that special foundation to that year that's coming. Check out my profile for 12 week options of this plan. One-to-one coaching is available too. Please contact me by the email address provided on my profile.

Where and how to complete the plan:

All workouts on your plan can be used on Zwift, or on your device (Garmin, Wahoo etc). This makes it a great interactive experience whether you choose Zwift or the road. Please have a look at each workout description to help you understand what's being asked and why. Please remember that recovery is just as important as the effort itself. I am also not a fan of ERG mode. It can stop you from having a much more powerful ride or have to push too hard when you really need to be going a bit easier due to fatigue for example. There are tests every 7-9 weeks throughout the full 12 weeks of this plan, to help you see your progress. Please always start easier in the 20 minute test to allow for you to be strong at the end and get the best out of yourself. Also remembering you are improving more on the most important part of what you need for your discipline.

Whilst all sessions are set out with a workout, I would recommend that for your Endurance Ride you just enjoy it by putting a few efforts and even sprints in as suggested on the ride description. Endurance is always more exciting on the Road with Friends. So whilst doing your “training” might be best on your own, get out and enjoy those endurance rides without being restrained to wattage.

Though the plan uses TSS (Training Stress Score) and is a good guide to your build, it is just a guide. The plan is mainly based on building the aspects of your cycling component that are most important to you building that foundation. All your workouts are set up for them to appear on your Device. Please follow the link to set this up https://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

If you are struggling with an aspect of the plan or need some guidance please feel free to send the odd email for help.