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2020 Supplemental Bike Training- Foundation Building

Author

AP Racing

All plans by this Coach
No Ratings

Length

9 Weeks

Plan Specs

triathlon half ironman intermediate

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Plan Description

The workouts within this program are designed to be a supplement to your current 2020 training and to be used instead of swim workouts until your pool facility can not be accessed. If you are going back to foundational training, you can use all of these workouts in lieu of your current workout plan.

Feel free to plug and play as you see necessary.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:13 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
8:13 hrs 2:00 hrs

Andy Potts

Andy Potts Racing

I want to leave the sport better than I started with it-
I have spent my entire life training, racing and trying out new ways to get better. A lot of people helped me along the way and I want to help others by sharing my experiences and providing everyone with the best opportunity to be their best.

Join me and find your new potential.

Sample Day 1

1:05:00
Z2/Z3 Flip Flops

WU:
10:00 easy build to low end z2

PS:
10 x
:20 @ z2-z3, cadence 100+
:40 @ easy cruise

MS:
3x
2:00 @ z2 / :30 @ z3 / :30 @ easy cruise
1:30 @ z2 / 1:00 @ z3 / :30 @ easy cruise
1:00 @ z2 / 1:30 @ z3 / :30 @ easy cruise
0:30 @ z2 / 2:00 @ z2 / :30 @ easy cruise


CD:
Cruise Remainder + Stretch

Sample Day 2

1:00:00
Z5 Work

WU:
10:00 easy build to mid range z2

PS:
5 x 1:00 builds to
z2 / z3 / z4 / z3 / z2

MS:
4 x
:30 @ z5+
2:30 @ z1 slowly building back to z2

5:00 @ z2

3 x
:30 @ z5+
2:30 @ z1 slowly building back to z2

5:00 @ z2

2 x
:30 @ z5+
2:30 @ z1 slowly building back to z2


CD:
Cruise Remainder

Sample Day 3

1:00:00
Z2-Movement Work

WU:
10:00 easy build to low end z2

MS:
6x
7:00 build to mid range z2
1:00 @ easy cruise

CD:
Cruise remainder, keep cadence within 90-105; take breaks if necessary.

Sample Day 4

1:00:00

Just get moving- no parameters

Sample Day 5

1:00:00
Z2/Z3- Movement Work

WU:
10:00 easy build to low end z2

MS:
6x
3:00 @ z2 build to z3
1:30 @ z3
1:30 @ z2
0:45 @ z3
1:15 @ easy cruise

CD:
Cruise remainder, keep cadence within 90-105; take breaks if necessary.

Sample Day 6

1:10:00

WU:
10:00 easy build to mid-range z2

PS:
5 x
:30 right leg only
:30 left leg only
:30 @ cadence 95+
:30 easy cruise

MS:
6x
4:00 @ z2
2:00 @ z3
:30 @ z4
:30 @ easy cruise

CD:
Cruise remainder

Sample Day 7

2:00:00

If you can get outside, get out and keep pressure on the pedals. If you live near some nice hills to climb, go climb with as much time in z2/z3 as possible.

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