2019 Q4 Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:47

The Q4 and Q1 plans are for any level of athlete with any length of experience. It is very important to lighten the volume a bit when you are outside your "race season." The body needs time to repair and then most importantly it needs time to rebuild. Think of these plans and weeks as the building blocks or the weeks we build your chassis for a strong year. One of the focuses of these plans is running strength and durability. While we keep the runs shorter than we would during the main part of the season we continue with frequency while focusing on leg turnover, mechanics and foundational strength. This sets you up for solid progression though the Q4 plan and onto Q1 right into the main season. We want you to be stronger, more durable and efficient. The cycling workouts in Q4 are focused around the 2 main goals of increasing power and skill work. The skill work will set you up to become a more efficient cyclist. We want the best ROI for you effort. The power goal is simple. We want to continue to raise your ability to push a higher threshold on the bike. As you move through Q4 and onto the Q1 plan in 2019 the workouts will gradually change into sustained power. We have increased your ability to push higher watts or a bigger gear and now we want you to be able to push it for longer. The swimming we will focus on is simple. Short, sweet, to the point. Get faster. Get faster. Get faster. Short but highly challenging anaerobic sessions along with 1 aerobic session to continue building a solid base.

As you would imagine the Q1 plan is designed to build upon the fitness and specific skills developed in the Q4 plan. Attached at the bottom is a screenshot of what week 1 will look like. The Q4 plan is 12 weeks long and the Q1 plan is 8 weeks long. After each block we can connect and determine what you did great on and then what areas to continue to focus on as you move into the next plan period.

Cost :
The Q4 plan (12 weeks) is 180.00. (Add on 40.00)
The Q1 plan (8 weeks) is 120.00. (Add on 40.00)
You can purchase both the Q4/Q1 plan together for 275.00 (Add on 50.00)

** I had a lot of athletes ask me this last year "What is it like to get 1 on 1 coaching?" So I decided this off-season to offer a trial of sorts. On the above pricing you will see (Add on 40.00). This is if you wish to do a trial of full time coaching. That includes daily feedback and review of your plan and open communication.

I hope this was able to answer all of your questions!! Thanks again for reaching out! Have a great day!

Sample Day 1
0:25:00
easy / chill 25

Sample Day 1
0:10:00
Leg Foundation Week 1

3 x through. 1min rest after each set

10 body weight squats
5 lunges each leg
5 step ups each leg
5 jump squats

Sample Day 2
1:00:00
24 min of big gear

add in 24 min of big gear work in z3 effort/power/HR.

example. 6x 4:00 intervals.

Sample Day 8
0:15:00
Leg Foundation week 2

4 x through. 1min rest after each set

10 body weight squats
5 lunges each leg
5 step ups each leg
5 jump squats

Sample Day 9
1:00:00
30 min of big gear

add in 24 min of big gear work in z3 effort/power/HR.

example. 6x 5:00 intervals.

Sample Day 15
0:20:00
Leg Foundation Week 3

5 x through. 1min rest after each set

10 body weight squats
5 lunges each leg
5 step ups each leg
5 jump squats

Sample Day 16
1:15:00
big gear / 10min aero

10 min warm up
6 x 5:00 big gear at 80-90% of FTP on 2min rest

5 min easy

10 min at 70.3 power 75-85% , in aero

cool down to make 1:15

Robbie Bruce
|
C26 Triathlon LLC

My underlying focus with all athletes is blending a positive life change with performance that extends beyond the finish line. I do not offer "traditional training plans", but a coach/athlete relationship focused on communication and a commitment to the process of getting better every day.

If this sounds like a something you are looking for please feel free to email me to discuss building a strong coach/athlete relationship or on how to approach one of my online training plans.