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STANDARD TRIATHLON BIKE BOOST PWR | WATTS [WEEKDAY TURBO WEEKEND OUT] | AG | PERFORMANCE 8 WEEKS

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Paul Gardner

All plans by this Coach
No Ratings

Length

10 Weeks

Refund Policy

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

Sport: Triathlon Performance Bike Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: STANDARD aspiring or current National and International Champs

Suitable for: Age Group | Performance - Midweek Indoor, Weekend Outdoor

You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability. This VERY HARD programme is suitable for an athlete at the top of their game wanting marginal improvements that make a real difference or an athlete wanting to take the next step up to being one of the top performing in their sport. These performance programmes and their data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.

Intro week, then 8 Week Cycle Boost Plan Using power, so you'll need a power meter. Start anytime. First week is testing and prep week, training begins in earnest week two. Finishes with a test in week 10. 4 sessions a week, including sub threshold sweetspot, threshold Criss cross and pro rider crit power sessions with optional weekend road ride [can be done indoors] Average Session duration 55 mins, 6 plus hours a week including longer weekend ride

Weekend rides have mirrored sessions, calibrated for power and heart rate so you can use either measurement.

This plan requires a degree of committment, and a willingness to suffer a little, especially the criss cross workouts. Good luck, you'll come out a much stronger cyclist. Following this programme for 4 months last year resulted on one athlete adding 58 watts to his FTP, and moving his whole zones down, so his top end before was his zone 3-4 by the end of it

What you get:
• Video introduction and Welcome, including Crit and racing tip sheet
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Access to bike power software, turbotraining.co.uk FREE until March 2018
• ALL sessions based on YOUR heart rate metrics, option to use FREE power software
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions | warm up and cool down stretches
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

Racestronger.com Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most.

All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans

AG, POWER & Performance plans on racestronger.com http://bit.ly/agegroup
Bike POWER based plans on Training Peaks http://bit.ly/power_me_up

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
6:33 hrs 2:10 hrs
Strengthx2
0:35 hrs 1:10 hrs
Customx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:33 hrs 2:10 hrs
Strength
0:35 hrs 1:10 hrs
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Paul Gardner Head Coach Lovetri Race Team

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com