12 Week Power Building Program
Author
Jennifer Sharp
All plans by this CoachLength
12 Weeks
Typical Week
2 Day Off, 4 Bike, 1 Other
Longest Workout
3:00 hrs
Plan Specs
cycling power based
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Summary
This 12 week power building program includes three field tests every 4 weeks of the training plan in order to track your progress. The first 4 weeks focus on cadence pyramids and pedaling form, as well as long sprints and recovery days before transitioning to time trial intervals and constant cadence pyramid intervals. Lastly, you'll focus on time trial intervals, short sprint intervals and VO2 max efforts to round out the 12 weeks. This program is designed to increase your aerobic and anaerobic capacities, as well as your neuromuscular power. For more information or what to do after this 12 weeks, please contact Jennifer Sharp at jensharp13@gmail.com.
Stats
Sample Day 1
Start with a 20 minute warmup on an indoor trainer. Cadence should be around 90 rpms in zone 3 to start and then you'll shift cadence every 60 seconds. Start the following intervals: 3 x 7 minutes in zone 4 (98-105% FTP) with 5 minutes recovery between sets. Cadence is as follows: 1st min @ 90 rpm; 2nd min @ 85 rpm; 3rd min @ 80 rpm; 4th min @ 75 rpm; 5th min @ 80 rpm; 6th min @ 85 rpm; 7th min @ 90 rpms. Then cool down for 5 minutes.
Sample Day 2
Start with a 15 minute warmup, indoors or on a flat road. With a small gear, and between 80-90 rpm, start 5 x :30 seconds each leg, followed by 1 minute recovery spin after you finish both legs. (:30 sec left leg, :30 sec right leg, 1 min recovery; repeat 4 times.)
Sample Day 3
Start with a 20 minute warmup. Best completed either inside or on flat terrain. Cadence should be between 100-115 rpms. Staying in the saddle, start 10 (or as specified by your coach) x 1 minute sprints with 2 minutes of recovery. This is a ramp effort so that you see how much power you can hold by the end of the minute sprint effort. Cool down for 10 minutes.
Sample Day 6
END : END - Endurance Miles: Endurance Miles help increase or build the aerobic system and prepare the body for higher intensity training later on. Endurance Miles are the cornerstone of your endurance training and will be incorporated into your training year round. Your END ride heart rate and wattage averages should fall within your Endurance zone (zone 2) in order to improve your aerobic energy system. Your zone 2 levels equate to an HR below 92% of your LT HR and a wattage of 56%-82% of your LT power. We want you within this range 95% of the time on your Endurance rides; while you may find yourself outside of your Endurance zone at times, do your best to remain within your Zone 2 upper and lower limits the majority of the ride. Generally, if you are training with a power meter, it is best to use your heart rate as a guide when training at or below your Endurance zone. Cadence for Endurance Miles should be 80-100. PE should be 4.0-5.0 out of 10.0 and the terrain should be flat to rolling unless noted by your coach.
Sample Day 8
Start with a 20 minute warmup on an indoor trainer. Cadence should be around 90 rpms in zone 3 to start and then you'll shift cadence every 60 seconds. Start the following intervals: 3 x 7 minutes in zone 4 (98-105% FTP) with 5 minutes recovery between sets. Cadence is as follows: 1st min @ 90 rpm; 2nd min @ 85 rpm; 3rd min @ 80 rpm; 4th min @ 75 rpm; 5th min @ 80 rpm; 6th min @ 85 rpm; 7th min @ 90 rpms. Then cool down for 5 minutes.
Sample Day 9
Start with a 15 minute warmup, indoors or on a flat road. With a small gear, and between 80-90 rpm, start 5 x :30 seconds each leg, followed by 1 minute recovery spin after you finish both legs. (:30 sec left leg, :30 sec right leg, 1 min recovery; repeat 4 times.)
Sample Day 10
Start with a 20 minute warmup. Best completed either inside or on flat terrain. Cadence should be between 100-115 rpms. Staying in the saddle, start 10 (or as specified by your coach) x 1 minute sprints with 2 minutes of recovery. This is a ramp effort so that you see how much power you can hold by the end of the minute sprint effort. Cool down for 10 minutes.