Outlaw Webinar Nov 2019 bike session examples

Author

Rob Wilby

All plans by this Coach

Length

2 Weeks

Typical Week

4 Bike

Longest Workout

1:30 hrs bike

Plan Specs

triathlon ironman beginner intermediate advanced power based hr based

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Includes Structured Workouts

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


Learn More about Structured Workouts.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:54

Rob Wilby

oxygenaddict.com Triathlon Coaching

I am a professional triathlon coach - www.oxygenaddict.com is my full time job. I specialise in coaching Age Group athletes who are serious about improving their performance - aspiring Kona and 70.3 WC qualifiers, and age group GB representatives.
I have coached over a hundred triathletes to successfully reach their goals - from professionals to those completing their first triathlon, through multiple Team GB AG qualifications, to multiple Kona and 70.3 WC qualifiers, to one World Champion.

Back to Plan Details

Sample Day 1

0:49:00
70.3TSS
OPTIONAL FTP TEST - only if it's been 8 weeks or more since you last tested

Note: If it's been 8 weeks or more since you last did an FTP test, or you feel as though your fitness has significantly changed since the last test, do this test today INSTEAD of the other scheduled bike session.
- - -
***If you are on a smart trainer, DO NOT USE ERG MODE***
- - -
WUp:
10' gradually increase in effort to Z3 / moderately hard
5' as 3x1' Z4 (hard) off 1' recovery
5' very easy spin
- - -
Main Set: FTP HR (Functional Threshold Power and Heart Rate) Test
- - -
20' TT effort at the highest constant speed/power you can maintain.
- - -
Note - there are some power guidance targets included in this session for guidance, but don't be limited by them - your aim is to ride AS HARD AS YOU SUSTAINABLY CAN for 20 minutes.
***If you are on a smart trainer, DO NOT USE ERG MODE***

- - -
Cool Down: 5-10 mins easy spin.
- - -
Build effort during the ride so you feel like you are trying harder in the second half than the first. Don't go off too fast and fade! If you have a power meter, aim to keep power constant throughout the ride. You should finish feeling totally spent.
- - -
To calculate your functional threshold power: (ONLY FOR POWER METER USERS)
FTP = 20 minute average power x 0.95

You can then update your FTP number in your TrainingPeaks account by clicking "account settings" -> "zones" -> "power" -> enter your FTP in the 'threshold value' box -> 'choose method' = 'Andy Coggan' -> click 'calculate' -> 'apply' -> 'save and close"
- - -
To calculate your Bike Threshold Heart Rate:
FTHr = 20 min average heart rate.

You can then updated your FT Hr number in your TrainingPeaks account clicking "account settings" -> "zones" -> "heart rate" -> "bike heart rate" -> enter your 20 min average heart rate into "Threshold Heart Rate" -> "choose type" = 'lactate threshold' -> "choose method" = 'Joe Friel for Cycling (7)' -> "apply" -> 'save and close'

- - -
One you've done this, post in the facebook group so we can say well done! :)

Sample Day 3

1:00:00
67.7TSS
(Bike) Z4 FTP Intervals #1 six x 5'

Warm up: (18 mins)
6 mins easy spin, gradually increase effort
8 x 30s @ 90% FTP, HR upper Z3 , with 1' easy recovery @ 55% FTP, or HR Z1

- - -
Main set:
six x 5' HARD effort, with 1 minute easy spin (little ring) recovery. Efforts in aero position if possible.

- - -
Power meter users:
HARD efforts at 100% FTP for each interval.
Use power as your key metric, even if you are also using a heart rate monitor.
- -
If you do not have a power meter, we recommend using a smart trainer / Wattbike if possible, or completing your sessions in Zwfit with zPower virtual power.
- - -
Heart rate only users:
Complete session with HARD efforts in HR zone 4.
- - - -
Easy spin cool down for the rest of the session.

Sample Day 5

1:00:00
47.6TSS
(Bike) Z2 Big Gear 3' of 10' (60')

Warm-up: (10 mins)
5' gradually build effort to (70% FTP, HR Z2)
- - -
Main Set:
Repeating main set of
3' Big Gear, slow cadence (<75), 75% FTP, Z2 HR
7' normal gear, with high cadence (90+), 70% FTP, Z2 HR
Effort for whole set is steady, HR Z2, capped at 75% FTP
- - -
Cool Down:
Last 10', ride easy, spin in little ring, 55% FTP

Sample Day 7

1:30:00
87.2TSS
(Bike) Alternative turbo session (90') #1

NOTE - this session is an ALTERNATIVE session to the longer outdoor ride - eg if the weather is too bad or dangerous to ride. Try to get out to ride long ideally at least 3 times per 4 weeks.

Sample Day 10

1:00:00
67.7TSS
(Bike) Z4 FTP Intervals #1 six x 5'

Warm up: (18 mins)
6 mins easy spin, gradually increase effort
8 x 30s @ 90% FTP, HR upper Z3 , with 1' easy recovery @ 55% FTP, or HR Z1

- - -
Main set:
six x 5' HARD effort, with 1 minute easy spin (little ring) recovery. Efforts in aero position if possible.

- - -
Power meter users:
HARD efforts at 100% FTP for each interval.
Use power as your key metric, even if you are also using a heart rate monitor.
- -
If you do not have a power meter, we recommend using a smart trainer / Wattbike if possible, or completing your sessions in Zwfit with zPower virtual power.
- - -
Heart rate only users:
Complete session with HARD efforts in HR zone 4.
- - - -
Easy spin cool down for the rest of the session.

Sample Day 12

1:00:00
47.6TSS
(Bike) Z2 Big Gear 3' of 10' (60')

Warm-up: (10 mins)
5' gradually build effort to (70% FTP, HR Z2)
- - -
Main Set:
Repeating main set of
3' Big Gear, slow cadence (<75), 75% FTP, Z2 HR
7' normal gear, with high cadence (90+), 70% FTP, Z2 HR
Effort for whole set is steady, HR Z2, capped at 75% FTP
- - -
Cool Down:
Last 10', ride easy, spin in little ring, 55% FTP

Sample Day 14

1:30:00
87.2TSS
(Bike) Alternative turbo session (90') #1

NOTE - this session is an ALTERNATIVE session to the longer outdoor ride - eg if the weather is too bad or dangerous to ride. Try to get out to ride long ideally at least 3 times per 4 weeks.

Outlaw Webinar Nov 2019 bike session examples

$15.00 - Buy Now
_