Aerobic endurance - strength & speed (Intermediate) Pwr

Average Weekly Training Hours 04:59
Training Load By Week
Average Weekly Training Hours 04:59
Training Load By Week

An 8 week progressive training plan designed to build leg strength and leg speed as part of an aerobic endurance programme aimed at increasing functional threshold power for cyclists and triathletes to race in events lasting between 20 - 60 minutes using power measurement to judge intensity.
1. Designed as part of the preparation phase of a periodized annual plan following the development of an aerobic endurance base.
2. 5-6 hours per week assuming full time work commitments (evening indoor sessions during the week)
3. Done of a static trainer, rollers or outdoors, conditions allowing.
4. FTP benchmark test and the beginning and end of the 8 weeks to benchmark progress.
5. Includes active recovery.
6. Ideal base for 10 and 25 mile time trials, circuits races/crits, track endurance races and 40k tri legs.
7. Targeted and focused to increase leg strength and leg speed, remembering that speed x strength = POWER.

Sample Day 1
0:50:00
FTP Benchmark test

Designed to set or test current FTP.

Sample Day 2
0:37:00
ILT session 1 (power)

Independant leg training strength exercise.

Sample Day 4
0:47:00
Sweet spot session 1 (Power)

Builds aerobic endurance. 88-93% of FTP. For turbo, rollers or incorporating in to a longer road ride. 3 x 8 minute intervals with 4 minute rests.

Sample Day 6
0:37:00
ILT session 1 (power)

Independant leg training strength exercise.

Sample Day 7
2:00:00
2 hour Z2/3 road ride (Power)

2 hour general road ride a Z2/3 Power. Cadence 90 rpm ave. Mixed terrain.

Sample Day 8
0:20:00
Active recovery

20 mins Z1 Very very gentle. 75-90rpm. This is just to warm the leg muscles and flush all the crap out. Never more than 20 mins. Never more than Z1. Stretch hamstrings.

Sample Day 9
0:39:00
ILT session 2 (power)

Progressive ILT leading from session 1

Richard Smith
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RideFast Coaching

RideFast Coaching is me. Rich Smith. Hello! I am a Level 3 Road and Time Trial coach and a Level 2 Track coach based in the UK.

Great, but what does that mean to you as a rider? Well, it means I am qualified & insured to prescribe individual day to day, week to week training backed with an annual plan, detailing what you need to be to achieve your cycling goals. I also coach advance techniques and tactics to riders interested in developing their road and time trial skills.