POWERUP 1.0

Average Weekly Training Hours 09:28
Training Load By Week
Average Weekly Training Hours 09:28
Training Load By Week
Sample Day 2
1:00:00
EASE IN

GREEN: Short Warm up, 15 mins, then try 30 mins at PRE 6. This is TEMPO. Finally 15 mins cool down.

Sample Day 3
1:00:00
EASY WITH PYRAMIDS

YELLOW: 15 mins warm up
Then:
10 mins PRE 5, then a one minute break at PRE 4
......
Then:
1 Min PRE 6
1 Min PRE 7
2 Mins PRE 8
1 Min PRE 7
1 Min PRE 6
5 minutes rest at PRE 4 in between
And repeat above pattern twice (three Pyramids in total)
...
Rest and easy to finish, PRE 5 ok

Sample Day 4
1:00:00
EASY/OFF

GREEN: Can do 45 mins, 30 mins, very easy ride, just to be sure the legs haven't been overcooked. Enoy the ride, PRE 5 is fine.

Sample Day 5
1:00:00
OVER/UNDER PYRAMIDS

YELLOW:
30 mins warm up PRE4 or so, very easy, light spin
Then Over/Unders:
3 mins PRE 6
3 mins PRE7
no break, repeat x3 (so this is 18 mins)
...
4 mins PRE 4 (or anything as long as it is recuperation/rest speed)
...
Next, Pyramids;
2 mins PRE 6
1 mins PRE 7
1 min PRE 8
1 min PRE 7
2 mins PRE 6
3 mins break inbetween, do 2 sets
...
On Last PRE 6 section, add on 15 seconds Full Gas sprint to 'The Line', raise arms, practise victory salutes!
...
Cool down and easy home...

Sample Day 6
3:00:00
JUST RIDE

GREEN: Can be one, two, three or even four hours if you are used to the bigger group rides at the weekend. However, be aware of leg hurt and ride accordingly, off is also ok, as some take time to adapt to the PREs.
...
Cafe ride this one, enjoy and ease it. Tomorrow will be hard enough.
...
IF riding with usual Saturday Group, up to YELLOW effort is ok but bear in mind that this iw Week 1. IF you do end up having a smashfest, take tomorrow very easy! However, a relativel;y quiet first weekend is recommnded.

Sample Day 7
3:00:00
MELLOW YELLOW

YELLOW: Well maybe not so mellow!
A good warm up, up to 30 minutes
...
Then rolling roads if possible, PRE 6 for 20 minutes, PRE 7 on any rollers
...
5 mins break
...
3x 20 seconds sprints - 20 seconds no pedalling in between - full on, hammer!
...
One minute to get the breath back
...
Another 20 mins at PRE 6 and then to Faber:
At Faber: 8 times up the hill with the circuit included, we will do Over/Under climbs - one climb is PRE 6, spinning, relaxed as you can, the 2nd is PRE 7, one gear down, all the way. And repeat.
...
On the LAST climb try your best to attack the last 50m. Really oush!
...
After that, back to PRE 6 and home

Sample Day 10
1:00:00
EASY

GREEN: Easy ride, PRE 5 max, spin spin spin

Lee Rodgers
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Crank Punk Coaching Systems

You want to win races. You want to lose weight. You want a PR on the local monster hill. You want to crush souls on the local gruppo ride. You want to ride Haute Route. Whatever you want, I can help guide you there. It's no frills, hard work, dedicated rest and recovery, and it's fun. Head to www.crankpunk.com to read more about me and my CP Coaching Systems, and testimonials from my riders. This is coaching with passion, coaching where 'the numbers' take a back seat to The Feel...