Pending Review 1.3

Author

Roy Foley

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 1 Other, 4 Bike, 1 Strength

Longest Workout

3:30 hrs

Plan Specs

strength

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:03

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Sample Day 1

2:00:00
100TSS
60 Temp Stomps

Warm up:
= 10 minute easy pedaling
- single leg pedal drill 5 miin
* 20 sec right leg
* 20 sec both leg
* 20 sec left leg

Main Set:
1) 40 minutes of hard Tempo
* Effort of a 5-6
* Cadence 75-80
* Power 170-190

2) As soon as you finish Tempo you will go into VO2 stomps.
4-6 x VO2 stomps 3 minutes in length
* slow down to 4-5 mph: you will start hard out of the blocks seated in a moderate gear. I want you to go all out seated stomping on the pedals in a controlled manor to get up to speed. Once at max effort you will go all out for a total of 3 minutes. So from the time your start the stomps to the end should be 3 minutes total.
* Recovery for 5 minutes and repeat for a total of 4-6 efforts

Cool down:
- ride easy for 15 minutes let HR recover to 110

Sample Day 3

1:30:00
Strength Bike

Warm-up
10 minutes Easy
- single leg pedal drill 5 miin
* 20 sec right leg
* 20 sec both leg
* 20 sec left leg

MS
1) 2 x 30 minutes recover 10 min between sets
- Cadence pattern is 3 minutes at 60 rpm (standing); 3 minutes at 75 rpm (sitting up); 3 minutes at 90 rpm (sitting up). Rotate this pattern continuously for main set duration.
** effort of a 5-6, moderate hard but not all out
** HR/PWR Zone 4
*** If you do this on a trainer use blocks or books to raise the front wheel up

CD:
- ride easy for 15 min let Hr recover to Zone 1

Sample Day 4

2:00:00
Optional Ride or DAY OFF

WU:
- spin nice and easy for 15-20 minutes take a little more time warming up.
- single leg pedal drill 5 miin
* 20 sec right leg
* 20 sec both leg
* 20 sec left leg

MS:
1) 60 minutes easy effort zone 2
* PWR 100-120 range should feel easy
* Cadence 90-95 for 4 minutes followed by 1 minutes 110 plus really spin your legs up.
* During the 1 min spin up it is ok for power to spike just do not go all out just spin the legs up

2) 1 x 30 mintues
* PWR 100-120 steady power
* Cadence Pattern: 5 min 90, 5 min 100, 5 min 110.

CD:
- ride easy for 10-15 min let HR recover to 110

Sample Day 5

3:30:00
Group Ride

Nice long endurance ride with a group. I would like you to work on following:
1) HR/PWR Zone 3-4
2) Cycle between 15 minutes of big gear(70-75 rpm) and 15 min of high cadence (100-110). Do this after a solid 15-20 minute warm up to ride. I would like you to do this for 1 hour.

With the remainder of the ride spin 100 plus for remainder of ride

3) TSS goal is 250-270

Sample Day 6

2:00:00
200TSS
TT 2x20 with 3x10

WU:
- 15 minutes work up to hard effort for final 2 minutes
- spin 100 rpm for 5 min

MS:
1) 2 x 20 minutes work on pacing
* 5 minutes keep power and or effort at a 4.
HR 150-155, PWR 200-210
* 10 minutes work up to effort of a 7 out of 10.
HR 160-165, PWR 220-250
* Final 5 minutes all out effort.
* You pick the cadence
* recovery is 10 minutes

2) 2 x 10 minutes in 2 minute big gear segments
* Pattern: 2 minutes hard almost all out in big gear so 65-70 rpm. After 2 minutes recover until HR is Zone1 once you recover you will do another 2 minutes hard cadence 65-70. You will follow this pattern for 10 minutes or 5 sets of 2 minutes.
* Once you finish 10 minutes recovery for 5 minutes and do another set.

CD:
- ride nice and easy for 15 minutes let Hr recover to 110

Sample Day 8

2:00:00
100TSS
60 Temp Stomps

Warm up:
= 10 minute easy pedaling
- single leg pedal drill 5 miin
* 20 sec right leg
* 20 sec both leg
* 20 sec left leg

Main Set:
1) 40 minutes of hard Tempo
* Effort of a 5-6
* Cadence 75-80
* Power 170-190

2) As soon as you finish Tempo you will go into VO2 stomps.
6-8 x VO2 stomps 3 minutes in length
* slow down to 4-5 mph: you will start hard out of the blocks seated in a moderate gear. I want you to go all out seated stomping on the pedals in a controlled manor to get up to speed. Once at max effort you will go all out for a total of 3 minutes. So from the time your start the stomps to the end should be 3 minutes total.
* Recovery for 5 minutes and repeat for a total of 4-6 efforts

Cool down:
- ride easy for 15 minutes let HR recover to 110

Sample Day 10

1:30:00
Strength Bike

Warm-up
10 minutes Easy
- single leg pedal drill 5 miin
* 20 sec right leg
* 20 sec both leg
* 20 sec left leg

MS
1) 2 x 30 minutes recover 10 min between sets
- Cadence pattern is 3 minutes at 60 rpm (standing); 3 minutes at 75 rpm (sitting up); 3 minutes at 90 rpm (sitting up). Rotate this pattern continuously for main set duration.
** effort of a 5-6, moderate hard but not all out
** HR/PWR Zone 4
*** If you do this on a trainer use blocks or books to raise the front wheel up

CD:
- ride easy for 15 min let Hr recover to Zone 1

Pending Review 1.3

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