70.3 Flatten The Curve (lock down maintainer plan!)
Mike BridgeAll plans by this Coach
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?
This is a simple plan designed to get you through lock down without losing too much of that hard earned fitness.
The bike initially focuses on using vV02 power as a way of lifting both cycle economy and aerobic endurance. This might be a new way to train to some but it is ideal for structured indoor bike sets.
After this there are 4 weeks of bike sets that use a blend of sweet spot and more diverse v02 max interval sets t develop cycle endurance. Our aim with these bike sets has been to get a lot of bang for the amount of time spent on an indoor trainer, without having t spend hours on the thing and without repeating the same session too often!
The traditional weekend long ride is replaced by various longer indoor trainer sets, these are kept diverse so that they avoid boredom and are 2hrs at the longest.
If you can or are comfortable riding outside then a 2-3 hr easy ride could replace these sets.
The running is kept simple and short enough hat it can be done on indoor running machine if that's what your situation dictates. A moderate length easy run and a brick effort after the bike form the running the component. Although the brick efforts are great done on their own and provide good run form training.
The swim component is limited to stretch cord work, which is explained with video examples. Although if you'd like to try some resistance training for the upper body, email us and we have some good stuff we are happy to share if you have the experience .
We very much hope you enjoy the plan and get back to racing and full on training as soon as you can, in the mean time stay safe and healthy!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:57 hrs||2:13 hrs|
|0:16 hrs||0:19 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:57 hrs||2:13 hrs|
||0:16 hrs||0:19 hrs|
Training Load By Week
This plan works best with the following fitness devices: