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SPRINT TRIATHLON BIKE BOOST [EFFORT] WEEKDAY INDOOR TURBO/GYM WEEKENDS OUT | NEW / IMPROVER 16 WEEKS

Author

Paul Gardner

All plans by this Coach
No Ratings

Length

16 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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Plan Description

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

Distance | Event: Up to 20k bike races, up to 40k 'sportives' or gentler distance rides [1.5 hours+]

Suitable for: Novice | Beginner

Suitable for an unconditioned athlete new to the sport or discipline, or someone returning after a long layoff from regular activity, perhaps injury or child birth. You may be doing something important to you or an event for a charity. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve. We recommend that you book a target event or race to provide motivation and announce your intentions on social media, so you get support from your friends and family

You'll need a turbo trainer or indoor spin bike, or a gym that has one for the midweek sessions, as the plan focuses on indoor efforts where it's a lot safer to work hard. The weekends start with shorter sharper sessions, you can always add a bit of to and fro on if you want, but then soon build to include hills and faster workouts that replicate a race or a longer distance event up to an hour or so. The sessions are varied, to music or TV and keep you engaged whilst getting you fitter and faster.

What you get:
• Video introduction and Welcome
• 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 if needed
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• 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
Bikex4
2:21 hrs 1:02 hrs
Strengthx1
—— ——
Runx1
0:20 hrs 0:34 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
2:21 hrs 1:02 hrs
Strength
—— ——
Run
0:20 hrs 0:34 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

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