8 Weeks to a Better Bike Split
Dr. Edward GeddisAll plans by this Coach
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This program is designed for those who have a smart trainer or use a power meter.
The programs starts with an FTP benchmark test where you the rider chose between either a beginner test, with 2, 8 minute intervals or a single 20 minute effort, both with adequate warm-up and recoveries. This test is done purely rate of perceived exertions. Once the test is complete you are able to establish your power zones for training.
You then begin an eight week program choosing to do either 2 or 3 rides per week, If you choose the 2 ride option perform the Tuesday and Thursday sessions.
Once complete you will repeat your FTP test, making sure to do the same test you did on the first day of training.
Sessions include VO2 max, power, big gear, interval and recovery sessions.
If you have any questions, please contact me at CoachTed@catalystmultisport.life.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||3:33 hrs||2:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:33 hrs||2:00 hrs|
Training Load By Week
Sample Day 1
Benchmark Bike- 1 hour
Benchmarks are never fun things, you have be both mentally and physically prepared meaning well rested and hopefully not too stressed. Additionally, make sure you are well hydrated prior to starting this session.
-perform on a flat or gentle rolling terrain with minimal stops and interruptions or on your trainer
Warm-up- 17 minutes easy ride with 3x30sec high cadence spin- ups followed by 30sec easy recovery
Pre-Main Set- 2 minute all out effort followed by 8 minutes recovery
Main set- 8 minutes of best sustainable pace trying not to fade at the end nor start to hard
10 min easy spin for complete recovery 8 minutes best sustainable pace, same rule apply but try not to leave anything out there
Cool Down- 4 min easy spinning
Sample Day 1
Following a full 30 minutes of warm-up, a 20-minute time trial is used to assess Functional Threshold Power (FTP) and Lactate Threshold Heart Rate (LTHR). These numbers are used to establish your training zones for the ensuing block of training.
By following a strictly structured assessment protocol, we can assess/reassess possible changes your fitness at any time of training season as long as you're rested and motivated.
Sample Day 3
Intro smart trainer riding today, work on constant tension on the chain and smooth fluid pedal stroke
Sample Day 6
The goal is primarily to increase the amount of force you can apply to the pedals. We also continue to develop a fair amount of aerobic endurance during recovery.
By working at very high outputs for only brief periods of time, your muscles experience the type of work that encourages improvements in capacity, anaerobic capacity, in this case and develop improved neuromuscular recruitment as well.
Try to keep your spin as high as you can control without bouncing in the saddle with a challanging resistance which is attainable but not sustainable during each interval, then return to your normal cadence during the rest intervals.
Sample Day 9
Today's session focuses upon learning different cadences and how they affect the body. Big gear work, low cadence focuses the stress down stairs or to the legs, resulting in improved muscle recruitment and power. High cadence work focuses the stress upstair or to the cardiovascular system and improve form and efficiency. By learning to vary our cadence we are better able to challenge different energy systems, improve form and ultimately our ability to produce power.
Both the big gear work and high cadence work are done seated, you can stand during the easy spin if you feel you need to stretch things out a bit.
If you develop any knee discomfort during the big gear work increase you cadence slightly.
Sample Day 11
Today's ride is slow and easy but don't let that fool you there is a very specific reason for this. We want to tap into our body's vast fat reserves to power our ride. As soon as we touch any intensity we switch from fat burning to carb burning which at this early point in the season we do not want to do. The goal is to improve our fat during ability, address any body composition issues we may have and to remember there is lots of time to regain any lost speed.
Sample Day 13
Speed Bumps primarily aims to further strength endurance via Sweet Spot efforts by improving glycogen storage capacity, fat utilization, and the capacity for more intense workouts later on while increasing power output at moderate intensities.
Secondarily and optionally, drills are included to help improve hill climbing capabilities by targeting muscle control & pedaling efficiency at lower cadences.
During the even interval simulate hill climbing by dropping cadence to 65-75rpm range to simulate climbing stress for 1 minute with a build back up to 85-105rpm for 2 minutes. Come out of the saddle near the end of the 1 minute climb to simulate cresting the hill.