B 1.1 level Build Period (POWER/HEART)

Average Weekly Training Hours 06:20
Training Load By Week
Average Weekly Training Hours 06:20
Training Load By Week

The 8 week plan starts out with some basic aerobic base and tempo building. The first 4 weeks will set the foundation for the more advanced 2nd 4 week block. During the first 4 weeks you will stress your aerobic system progressively each week. The 2nd 4 week block will be more intensive as you work to drive your FTP/Threshold up This program is perfect for the following athletes: 1) Cat 5 racer progression to Cat 4 threshold power 2) Cat 4 racer looking to re-establish some threshold base 3) Recreational or event rider looking to improve threshold power 4) Time Trial rider of all levels 5) Multi Sport athlete short to middle distance The difficulty of this program is moderate and requires you to ride 4x per week with the option for strength. Plan Benefits: 1) Two 4 week training blocks set up to be completed using feel, heart rate or power. 2) Start-up coaching call or email (15-20 minute phone call) 3) Mid-point review upon request. Send us a email request and we will review your training 4) Endurance Custom Strength training program included 5) Discounted additional coaching consults as needed along the way. 6) End of 8 week coaching consult

Sample Day 2
1:25:00
54TSS
Aerobic Base Ride

WU:
- 5 minutes in small ring at very easy pace
- 5 minutes in big ring letting HR/PWR come up to Zone 1.

MS:
You will log some Zone 2/Endurance base miles today. Keep this within the top level of ZONE 2 as this will be the most effective use of this ride. Cadence should be 85 or higher during this ride. Keep the main set to 60 minutes

CD:
- Small ring in the front for 5/10 minutes to close out this ride and recovery HR to Zone 1

Sample Day 3
0:30:00
30TSS
Strength (1) Foundation

Spend about 20-30 minutes working on this movement. Great prep for future strength training

https://www.youtube.com/watch?v=vOgxWp0WyiI

Sample Day 4
1:40:00
63.7TSS
Aerobic Base Ride

WU:
- 5 minutes in small ring at very easy pace
- 5 minutes in big ring letting HR/PWR come up to Zone 1.

MS:
You will log some Zone 2/Endurance base miles today. Keep this within the top level of ZONE 2 as this will be the most effective use of this ride. Cadence should be 85 or higher during this ride. Keep the main set to 70 minutes

** For this WKO you will perform some 30-40 second cadence burst. The key is to spin your legs as fast as you can without bouncing in the saddle. You will do this in a easy gear. Perform 6-8 x 30 second cadence burst looking to hold 95 or higher cadence. Spread these out as you wish.

CD:
- Small ring in the front for 5/10 minutes to close out this ride and recovery HR to Zone 1

Sample Day 6
35mi
Endurance Builder Miles

Today's workout is about building miles. So you will do this more on miles than time. We want to do around 25-30 ride miles at endurance pace.

WU:
- First 1-2 miles should be Zone 1 working up to Zone 2 as you progress to 2nd mile.

MS:
20-28 miles is the target today. Between today and tomorrow we are looking to nail down 50-60 miles. I rather 2 shorter rides than 1 big ride for this weekend.

** During your ride you should mainly be in Zone 2.
** Consume about 1/2 the amount of calories you are burring per hour. Most will burn 400-500 cal per hour. So, you will look to replace 200-250 cal per hour. If you want to do the 1st hour with no calories and 2nd start to consume do so.

CD:
- Final 1-2 miles should be in small ring recover HR to Zone 1

Sample Day 7
35mi
Endurance Builder Miles

You will do the balance of your 50/60 miles. If your goal is 50 miles for the weekend and you performed 20 yesterday than today you will need 30 miles. If your goal is 60 miles for the weekend than you will need 40 miles. We call this the balance ride.

WU:
- First 1-2 miles should be Zone 1 working up to Zone 2 as you progress to 2nd mile.

MS:
20-28 miles is the target today. Between today and tomorrow we are looking to nail down 50-60 miles. I rather 2 shorter rides than 1 big ride for this weekend.

** During your ride you should mainly be in Zone 2.
** Consume about 1/2 the amount of calories you are burring per hour. Most will burn 400-500 cal per hour. So, you will look to replace 200-250 cal per hour. If you want to do the 1st hour with no calories and 2nd start to consume do so.

CD:
- Final 1-2 miles should be in small ring recover HR to Zone 1

Sample Day 9
1:25:00
71.7TSS
Tempo 3 x 10 minutes

Today you will do some Zone 3, lower end tempo.

WU:
- 10 minutes in Zone 1-2, perform 3 x 30 second high cadence efforts 90 rpm or more.

MS:
3 x 10 minutes Zone 3
- You want to be in the lower end of your Tempo zone. This is typically 80-85% of your threshold effort. This should feel like an effort of a 5 out of 10.
- After each 10 minutes follow that with 10 minutes of Zone 2 effort. You will alternate back and forth for 3 rounds or 60 minutes

CD:
- Final 5/10 minutes in small ring recover to Zone 1.

Sample Day 10
0:30:00
30TSS
Strength (1) Foundation

Spend about 20-30 minutes working on this movement. Great prep for future strength training

https://www.youtube.com/watch?v=vOgxWp0WyiI

Aeropro Coaching
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AeroPro Coaching

Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.