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70.3 Flatten The Curve (lock down maintainer plan!)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Mike Bridge

All plans by this Coach
No Ratings

Length

9 Weeks

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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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:57 hrs 2:13 hrs
Run x2
0:16 hrs 0:19 hrs
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
3:57 hrs 2:13 hrs
Run
0:16 hrs 0:19 hrs
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

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.

$15.00 - Buy Now