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RMCCC Collegiate Build Part 1

Author

Taylor Warren

All plans by this Coach
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Length

12 Weeks

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Plan Description

Training plan designed with B/C RMCCC collegiate riders in mind. This plan runs 12 weeks from the beginning of winter break to the beginning of spring break 2017. Use this plan to build fitness and be ready for race season. Good mix of strength training as well as pedaling efficiency drills in the early build, transitioning into laying down base miles to build fitness. Race season intervals are implemented in the latter part of the plan. To get the most out of this training plan, a power meter isn't required but a heart rate monitor will really help! It's cold and sometimes snowy in Colorado, so a home trainer is a good addition as well.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:37 hrs 4:00 hrs
1:27 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:37 hrs 4:00 hrs
1:27 hrs 1:00 hrs
—— ——

Training Load By Week


Taylor Warren

Apogee Performance Coaching

Areas of expertise include race prep/tactics, nutritional guidance, time trial strategy and sports psychology.

Services I provide include a general consultation, where we go over a rough road map of the season as well as a nutritional consult. I also provide customized weekly training plans and at the top of my program, I provide power analysis as well.

Sample Day 1

0:30:00
Functional Body Weight Work

This will work as prep phase lifting for now. Focus on work such as lunges, body weight squats, planks, core work (ie sit ups, leg lifts, back bridges) push ups

Sample Day 2

0:49:00
1 leg drills week 1

Don't worry about HR for 1-leg drills this workout. Just make sure that you are in a gear that is easy enough for you to keep your single leg spinning the gear around at a cadence between 80 and 90 rpms. - 5 minutes warm up HR less than 65% - 5 minutes @ HR 65-80% - 1 minute w/right leg - 1 minute with both legs @ HR 65-80% - 1 minute w/left leg - 3 minutes with both legs @ HR 65-80% - 1 minute w/right leg - 1 minute with both legs @ HR 65-80% - 1 minute w/left leg - 3 minutes with both legs @ HR 65-80% - 10 minutes with both legs @ 100 rpms HR 65-80% - 1 minute w/right leg - 1 minute with both legs @ HR 65-80% - 1 minute w/left leg - 3 minutes with both legs @ HR 65-80% - 1 minute w/right leg - 1 minute with both legs @ HR 65-80% - 1 minute w/left leg - 3 minutes with both legs @ HR 65-80% - 5 minutes cool down with both legs HR less than 65%

Sample Day 3

0:30:00
Functional Body Weight Work

This will work as prep phase lifting for now. Focus on work such as lunges, body weight squats, planks, core work (ie sit ups, leg lifts, back bridges) push ups

Sample Day 4

1:07:00
53.2TSS
Cadence Drills

Cadence drills designed to improve pedaling efficiency

Sample Day 5

0:30:00
Functional Body Weight Work

This will work as prep phase lifting for now. Focus on work such as lunges, body weight squats, planks, core work (ie sit ups, leg lifts, back bridges) push ups

Sample Day 6

3:00:00
Endurance Ride

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Sample Day 8

0:30:00
Functional Body Weight Work

This will work as prep phase lifting for now. Focus on work such as lunges, body weight squats, planks, core work (ie sit ups, leg lifts, back bridges) push ups

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