8 week build

Average Weekly Training Hours 12:05
Training Load By Week
Average Weekly Training Hours 12:05
Training Load By Week

This is a solid 6 week build plan for any experienced bike rider, Cat 1 or not. Email me with any questions. Coach@gofullgas.com. Thanks, Brian

Sample Day 1
0:45:00
MS-Phase Two Strength Building

Areas of focus should be developing form and increasing strength in squats, deadlift, benchpress, pullups. Targeting 5 reps in 5 sets using 80-90% of your 1 rep max (1RM) for each exercise with 3-5 minutes rest between sets. Incorporating a max strength phase for a cyclist has a few key benefits. Lifting maximal loads requires greater force which results in a greater recruitment of muscle fibers. This activates and trains more muscle, creating a stronger support system for your prime movers. Incorporating a maximal strength phase has also shown to improve cycling economy without sacrificing a decrease in VO21. An improvement in cycling economy means it will take you less energy to complete any given duration. It is important to remember to ease into the max strength phase, lifting with lighter loads closer to the 80% range of 1RM for the first few weeks before challenging yourself with heavier loads closer to the 90% 1RM range later in the stage. It is also important to use good form, and a spotter, with each exercise during this phase to help prevent injury. Duration: 3-6 weeks Frequency: 1-2 times a week

Sample Day 2
1:30:00
Cat 1/2 Descending pyramid

Descending intervals. Do 6 mintes at CP6, 5 minutes at CP6, 4 minute at CP6, 3 minutes at CP6, 3 minutes at CP6, 2 minutes at CP6, 1 minute at CP6, 30 seconds at CP1. Recover for time equal to interval (for example, 2 minutes on, 2 minutes recover) or 4 minutes, whatever is less. Follow with 20 minutes at CP60 tempo.

Sample Day 3
1:00:00
1 Hour Tempo Ride

This ride is designed to build your endurance and physiological efficiency. After 20 minute warmup hold steady power output of 75% of threshold for 60 minutes. Cool down for 5-10 minutes

Sample Day 4
0:45:00
MS-Phase Two Strength Building

Areas of focus should be developing form and increasing strength in squats, deadlift, benchpress, pullups. Targeting 5 reps in 5 sets using 80-90% of your 1 rep max (1RM) for each exercise with 3-5 minutes rest between sets. Incorporating a max strength phase for a cyclist has a few key benefits. Lifting maximal loads requires greater force which results in a greater recruitment of muscle fibers. This activates and trains more muscle, creating a stronger support system for your prime movers. Incorporating a maximal strength phase has also shown to improve cycling economy without sacrificing a decrease in VO21. An improvement in cycling economy means it will take you less energy to complete any given duration. It is important to remember to ease into the max strength phase, lifting with lighter loads closer to the 80% range of 1RM for the first few weeks before challenging yourself with heavier loads closer to the 90% 1RM range later in the stage. It is also important to use good form, and a spotter, with each exercise during this phase to help prevent injury. Duration: 3-6 weeks Frequency: 1-2 times a week

Sample Day 5
1:00:00
1 Hour Tempo Ride

This ride is designed to build your endurance and physiological efficiency. After 20 minute warmup hold steady power output of 75% of threshold for 60 minutes. Cool down for 5-10 minutes

Sample Day 6
3:00:00
3hr Tempo

Tempo ride at CP90. Should feel like 75% of max, best to ride on flattish course in order to maintain steady power, ie no coasting.

Sample Day 7
2:00:00
2hr tempo

Tempo ride at CP90. Should feel like 75% of max, best to ride on flattish course in order to maintain steady power, ie no coasting.

Brian Kall
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Go Full Gas Performance Cycling Coaching

I offer custom and off the rack plans for riders of all skill levels whether you are targeting elite level racing or general fitness and speed. I love to communicate directly with my athletes and don't impose any time restrictions. Contact me at coach@gofullgas.com.