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Bike FTP focus for triathletes - 9 weeks booster! (6h05' per week on average)

Author

Trinergy Coaching

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Length

9 Weeks

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Plan Description

The plan lasts for 9 weeks and is meant for ambitious athletes who would like to work harder on their cycling during the preparation period.

You will bike 4 times per week, averaging 6h per week for the whole program. When preparing for the typical Northern Hemishpere season, you can work with this plan anywhere from November to April, depending on your schedule. You should have at least one season of regular training and some racing under your belt. I strongly recommend to begin with at least 3-4 weeks of consistent cycling before starting the plan. Later you can move towards your race-specific intensity,

We use mostly RPE and subjective assessment of intensity but you can use your power meter, all the workouts are described with your FTP percentage. Apart from the plan itself you will get access to manual addressing issues like: setting the right training zones, nutrition, hydration, training environment, introducing changes and extra racing into the program FAQ.

All the training sessions are described precisely, but I do not prepare them in the format of a Workout Builder. Some athletes need a longer warm-up, and others a shorter one. Even the same athletes need a longer or shorter warm-up depending on the current tiredness and individual preferences before the particular workout. Some train mainly indoors, while other ride outdoors and use the terrain layout in a different way. Sometimes you want to get to a hill located a 10-minute, and sometimes 30-minute ride from home. Sometimes you will start your training with friends to get to a nice section where everybody will do their job separately. I wanted to create a universal and flexible training plan, and not to put you into a rigid training frame. I do not want to shape athletes who, after a few years of training, know nothing about their predispositions, and the only thing they can do is to launch the training and push the pedals in the ERG mode. Of course there is no reason not to translate each training session into the language of a Workout Builder on your own, if you feel like it :)

Mind this is the bike only training plan!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
6:05 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:05 hrs 3:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Tomek Kowalski

Trinergy

I am a triathlon coached based in Europe. My coaching resume includes dozens of Hawaii Qualifications, IM Champion and even AG World Champion in Kona. I also held National Team Coach role with Polish Triathlon on our road to Rio Olympic Games. I work as a personal coach with limited number of ambitious athletes, both Age-Groupers and PROs, organise camps and create online training plans. Don’t be a stranger!

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