SuperFly Coaching - End of Season - stay in shape

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:11

Your season is over, or you just finished your last A race. this plan helps you flush the system and ensure you are in a good place to start the next season!

Sample Day 1
1:00:00
Custom

Strength: Ride on a mostly flat course or indoor trainer staying only in heart rate or power zone 1. Cadence should be comfortable. If it begins to feel like you are working at a harder effort than z1 normally produces, stop the workout and stretch. That's all today. Otherwise, rest and recover. Stretch after.

Sample Day 3
1:30:00
Custom

Ride easily for 1.5 hours on a mostly flat course or indoor trainer in zone 1 heart rate or power. Keep it easy. Your cadence should be comfortably high. Pay attention to your intensity. Easy! Stretch after.

Sample Day 6
2:00:00
Custom

Ride about 2 hours in zone 1 (HR or power) on a flat to gently rolling course (or indoor trainer). No high intensity. Focus on a smooth spinning of the pedals at a comfortably high cadence. Stretch after.

Sample Day 8
1:00:00
Custom

Ride about an hour (or less) on a mostly flat course or indoor trainer. HR or power zone 1. Keep it easy!

Sample Day 10
1:00:00
Custom

Ride easily for 1 hour (or less) on a mostly flat course or indoor trainer in zone 1 heart rate or power. Keep it easy. Your cadence should be comfortably high. Pay attention to your intensity. Easy! Stretch after.

Sample Day 13
2:00:00
Custom

Ride about 2 hours in zone 1 (HR or power) on a flat to gently rolling course (or indoor trainer). No high intensity. Focus on a smooth spinning of the pedals at a comfortably high cadence. Stretch after.

Sample Day 13
2:00:00
Custom

Ride about 2 hours in zone 1 (HR or power) on a flat to gently rolling course (or indoor trainer). No high intensity. Focus on a smooth spinning of the pedals at a comfortably high cadence. Stretch after.

Adam Zucco
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SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.