Threshold Power Building Plan for All Cyclists

Average Weekly Training Hours 10:30
Training Load By Week
Average Weekly Training Hours 10:30
Training Load By Week

This is a 16 week plan build plan for any cyclist to improve thier FTP. Requires use of a power meter.
Start this plan 16 weeks before your goal event.

This is a demanding training plan that requires a good level of fitness and have been riding 7-8hrs a week for 8-12 weeks prior to starting. You can use any of the MTBCoach base training plans prior to using this plan.

Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability. Also includes stretching and self massage using a foam roller.

Every 4 weeks there is a field test to measure progress.

Each week is between 7 and 1hrs of training. Weekday workouts are 1 hr to 2hr. Weekend workouts are 2-3hrs each.

For more infomation visit http://mtbcoach.com

Sample Day 1
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 1
1:00:00
FTP Field Test

This training plan uses power levels to indicate intensity based on power. If followed properly, this field test will give you your FTP values to use for the power levels. Use the power levels from the Zone Calculator found on the page listed below for correct workout intensity of the sessions in this plan.
Follow FTP test at http://mtbcoach.com/?page_id=261

Sample Day 2
1:30:00
110TSS
5x10 at L4/Z4

Warm up for 10-15 min Ride 10 min in L4 or Z4. You don't want to go into L5 or Z5. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM. After complete spin easy for 5-10 min. Repeat 4 times. If time allows continue riding at your own pace.

Sample Day 3
1:30:00
Sweet Spot

Warm-up for 10-15min
This workout is to focus on pacing at a specific power level and cadence for a long duration. Ride 90 min at or just under power threshold (L 3.8 - 4.0) with a cadence of 75-80 RPM.
The session can be split into 2 seperate intervals at 30 min each with 5-10 min between each with easy riding L1-2. Doing the session with intervals will take an additional 30 min.
Cool down for 10-15 after the session.

Sample Day 3
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 5
0:20:00
Core

See Core workout on my website. http://mtbcoach.com/?page_id=217

Sample Day 5
0:45:00
75TSS
10 1x1 Power Intervals

Warm up for 10-15 Min. During warmup, do 1 min all out sprint two times Do 1 set of 10 1x1 Intervals. On (work) intervals should be L5-L6 or Z5a. Off (Rest) interval should be power level 1, low cadence. Each interval is 1 min on, then 1 min off (Rest). 10 min rest between sets If using power each interval should be consisent with in 3% of each other. Going out too hard in the beginning will reduce power in the last one. Be steady. If using HR, you should be in Z4 within one min. After the third interval your HR should be getting to Z5a. Off intervals HR should be zone 1, slow cadence. Cadence should be high, 100+ RPM for on intervals. Ride at an easy pace for the remainder of the workout.

MTBCoach

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