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70.3 Flatten The Curve (lock down maintainer plan!)

Author

Mike Bridge

All plans by this Coach

Length

9 Weeks

Plan Specs

triathlon half ironman intermediate

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Plan Description

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!



Stats

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
—— ——

Mike Bridge

Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.

Sample Day 1

6.21mi
10 km easy run

Easy run to build endurance.

Sample Day 2

0:16:00
22.9TSS
vV02 test

This is a short test that helps establish a good training pace for the hard interval efforts that may used later in the program. The average power for the 5 min TT can be seen as your vV02 pace, a great pace at which to develop all aspects of cycling performance. This is a very intense effort but an easy z2 ride acn be completed aferward.

Sample Day 2

0:19:10
7TSS
Harold 100s

A short sharp session that is ideal for boosting post bike run economy or can be used as a quick booster run set when time is short. The run efforts should be very fast but just below sprinting. Dont worry too much if the pace drops off in the last set.

Sample Day 5

0:46:00
67.4TSS
Vv02 1:1

This session develop peak power and V02 max increasing aerobic capacity and neuro-muscular co-ordination. Using the pace established in your vV02 test will ensure that much of this session is spent working at v02max.

Sample Day 7

1:40:00
118.5TSS
4X20MIN Copy

This is a good session is top build some endurance whilst not spending hours on the Turbo trainer.

Sample Day 8

0:46:00
67.4TSS
Vv02 1:1

This session develop peak power and V02 max increasing aerobic capacity and neuro-muscular co-ordination. Using the pace established in your vV02 test will ensure that much of this session is spent working at v02max.

Sample Day 10

1:11:00
82.46TSS
3x12 min tempo and climb

A good tempo session that will hit muscular leg strength and develop core stability on seated climbs. This session is at lower intensities but may well leave a little more fatigue than expected because of the low cadence.

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