Cycling - 10 Weeks to Power and Speed

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Cycling - 10 Weeks to Power and Speed

Author

Vision Quest Coaching

All plans by this Coach

Length

10 Weeks

Typical Week

1 Day Off, 4 Bike, 2 Strength

Longest Workout

3:00 hrs

Plan Specs

cycling intermediate advanced time goal power based

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Summary

Includes Structured Workouts

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


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This plan is designed to improve cycling fitness and will be suitable for any racing cyclist or recreational rider as well as triathletes trying to improve their bike leg. The format of the plan includes an initial testing week, 8 weeks of focused training and a follow-up testing week.

Ability to measure power will greatly enhance the athlete's ability to get the most out of this plan, but the workouts are designed in such a way that they are easily modified for any situation (outdoors, indoors, HR only, RPE only, etc).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:59
Training Load By Week
Average Weekly Training Hours: 07:59
Average Weekly Breakdown

Vision Quest Coaching

Vision Quest Coaching

We offer one-on-one coaching and a variety of consultation options to all athletes, as well as performance testing, bike-fitting and facility-based memberships to athletes in the greater Chicago area.
http://visionquestcoaching.com/coaching
http://visionquestcoaching.com/cool-services
http://visionquestcoaching.com/membership

Sample Day 1

0:50:00
62.6TSS
Threshold Testing

Warmup: Over 15 minutes, progress steadily from easy (60% threshold power, RPE 2-3) up to hard (90-100% threshold power, RPE 8-9). Spin easy for 5 minutes. Some athletes may need a longer warmup at lower intensity to feel ready to perform.

Testing: Complete 20 minutes at maximum effort. This effort should be paced so that is fairly steady throughout the test. Record avg power, avg HR, avg cadence and distance covered. Spin easily for 10 minutes, repeat the 20 minute test, collecting the same data.

Cooldown: Spin easily for at least 10-15 minutes. Longer if desired.

Sample Day 2

0:30:00
Functional Training

Functional training refers to a combination of strength, core stability and range of motion work. Our emphasis is less on creating physically stronger people and more on developing balanced, athletic people. This first week will focus on familiarization of a quick basic functional training routine. (1 set only) Refer to www.visionquestcoaching.com -> Training Tips for video illustrations of many of these movements and other variations.

Warmup: 5-10 minutes on the foam roller, including the pec stretch as well as loosening up tight areas in the glutes, quads, IT bands, hamstrings and calves.

Core Stability:
- 60 seconds front planks
- 30 seconds side planks (each side)
- 15 reps bridge with 5 second hold
- 50 reps lateral band shuffles (each direction)
- 15 reps ball reverse hyperextension

Strength:
- 15 sumo squats
- 15 lunges (each side)
- 15 hamstring curls on stability ball
- 15 pushups
- 15 pullups (or lat-pull downs)

Cooldown: more light foam roller work and stretching, especially for hip flexors, glutes and hamstrings.

Sample Day 3

0:54:00
55.5TSS
VO2 & Sprint Testing

Warmup: Over 15 minutes, progress steadily from easy (60% threshold power, RPE 2-3) up to hard (90-100% threshold power, RPE 8-9). Spin easy for 5 minutes. Some athletes may need a longer warmup at lower intensity to feel ready to perform.

Testing: Complete 4 minutes as hard as you can go. Effort should be reasonably steady over the course of the 4 minute test. Record avg power, avg HR, avg cadence, and distance covered. Rest 10-15 minutes, spinning easily. Complete 2x10 second all-out standing sprints. Record peak power and peak speed. Rest 5 minutes spinning easily between the two sprints.

Cooldown: 10-15 minutes easy spinning. More if desired.

Sample Day 4

0:30:00
Functional Training

1 set only to continue familiarization with exercise routine.

Refer to www.visionquestcoaching.com -> Training Tips for video illustrations of many of these movements and other variations.

Warmup: 5-10 minutes on the foam roller, including the pec stretch as well as loosening up tight areas in the glutes, quads, IT bands, hamstrings and calves.

Core Stability:
- 60 seconds front planks
- 30 seconds side planks (each side)
- 15 reps bridge with 5 second hold
- 50 reps lateral band shuffles (each direction)
- 15 reps ball reverse hyperextension

Strength:
- 15 sumo squats
- 15 lunges (each side)
- 15 hamstring curls on stability ball
- 15 pushups
- 15 pullups (or lat-pull downs)

Cooldown: more light foam roller work and stretching, especially for hip flexors, glutes and hamstrings.

Sample Day 5

1:35:00
100.5TSS
Tempo Ride

Warmup: 15 minutes of gradual buildup to threshold power, including 5 minutes of easy riding before starting the intervals.

Workout: 2x30 minute Tempo Intervals at 85% of threshold power. Spin easy for 5 minutes between intervals. During each interval maintain constant power/effort, but alternate 5 minutes at normal cadence (85-95 rpms) and 5 minutes at low cadence (50-60 rpms).

Cooldown: 10-15 minutes easy riding. More if desired.

Sample Day 6

3:00:00
Aerobic Testing

Ride at a steady pace and consistent cadence (85-95 rpms) throughout the this ride. Duration should ideally be up to 3 hrs, but can be as little as 90 minutes if you are time constrained or do not have the fitness to ride three hours. Target effort should be lower for a longer ride, and slightly higher for shorter rides:

- 1.5 hrs = 75-80% threshold power (RPE 5-7)
- 2 hrs = 70-75% threshold power (RPE 5-6)
- 2.5 hrs = 65-70% threshold power (RPE 4-5)
- 3 hrs = 60-65% threshold power (RPE 3-4)

Record avg. power, avg. HR and RPE for the ride.

Sample Day 8

1:00:00
67.8TSS
Threshold Progression

The full 8 weeks will focus on a slow progression in duration of threshold work at constant power. In this first workout there will only be 24 minutes of threshold work, but by the final workout you'll build to 45 minutes of total work.

Warmup: progress from easy to hard over 10 minutes. Rest 5 minutes before starting the first interval.

Workout: 3x8 minutes threshold with 5 minutes rest. Target about 95% of your threshold number, or ~90% of the peak 20 minute test value. (RPE 7-8).

Cooldown: 10-15 minutes easy spinning.

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