This plan is for an experienced rider as they either extend their fitness prior to a substantial break in training or as they begin structured training after a break. The bike workouts include power-based workout programming for all structured rides and are designed for indoor trainer riding. Non-bike workouts include written descriptions but not programming. You will need a power meter or power-based trainer to complete this plan. The plan includes an FTP test on Day 1 and instructions for how to determine and add your FTP in TrainingPeaks. Note: It is important that your FTP is added correctly in your athlete settings so the programmed workouts are appropriate for you.
This is for a rider who will primarily train indoors on the bike and outdoors with off-the-bike workouts. This plan includes eight weeks of training with three to four days of indoor riding per week and two to three outdoor, off-the-bike training sessions. This plan can be used for road or mountain bike athletes and the goal is to maintain late season fitness and go into the off-season carrying a healthy amount of load. Or alternatively, to begin the process of rebuilding fitness after a substantial break from training.
This program is designed around a Sunday or Monday rest day. If Monday rest day works for your schedule, start Day 1 on a Monday. (During week 1, Monday is a testing day). If you would like a Sunday rest day, start the plan on a Sunday. This plan includes 6 days of training per week. If you would like less days of training, choose one of the lighter workouts to sub as a day off.
This plan is semi-customized by including a 30 minute initial phone call with Coach Sarah to customize for your personal fitness, schedule, set-up, goals, and situation. It also includes the option for a monthly call to further customize. To set up your call, email sarah@kcyclingcoaching.com.
All KCC training plans come with a comprehensive document of best practices and guidelines. You will find this doc attached in your first day of training.
As a coach, it’s my job to make you fast. But it’s my mission to make you the very best athlete you can be. I provide the structure – the analytics, the feedback, the roadmap. And we dig in together to see what unique path is right for you, based on your physiological tendencies, your training data, your sensations, and your goals.
We work in a partnership. And this partnership allows athlete and coach to be greater than the sum of our parts. What matters is that we connect.