Summer 12 week Power Threshold Training Plan: 170 watts by Hunter Allen
12 weeks - $99.95
Total Hours: 201
Total Hours: 201
Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.
Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.
This summer wattage based plan for someone with a threshold of 170 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)
Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.
This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.
Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.
This summer wattage based plan for someone with a threshold of 170 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)
Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.
This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Bike
Spin the legs
Planned Time: 1:00:00
Just spin the legs. NO force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. SO, keep the HR and watts LOW. Cadence is normal as well. Not fast. **** Each week you will notice that you have a PLAN A, PLAN B and PLAN C. **** PLAN A is the plan to follow if you are racing on that Saturday. PLAN B is the plan to follow if you are racing on that Sunday. PLAN C is the plan to follow if you are NOT racing at all on the weekend. IF you are racing on BOTH days, then Follow PLAN A and SUNDAY is a Race. ***NOTE: Since I have 3 options for each weekend, this skews the HOURS of training for the week. So, don't let that scare you away from the plan if the hours are much higher than you can realistically do. It's only because of the optional workout times summed together for the week.****
Planned Time: 1:00:00
Just spin the legs. NO force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. SO, keep the HR and watts LOW. Cadence is normal as well. Not fast. **** Each week you will notice that you have a PLAN A, PLAN B and PLAN C. **** PLAN A is the plan to follow if you are racing on that Saturday. PLAN B is the plan to follow if you are racing on that Sunday. PLAN C is the plan to follow if you are NOT racing at all on the weekend. IF you are racing on BOTH days, then Follow PLAN A and SUNDAY is a Race. ***NOTE: Since I have 3 options for each weekend, this skews the HOURS of training for the week. So, don't let that scare you away from the plan if the hours are much higher than you can realistically do. It's only because of the optional workout times summed together for the week.****
Workout #2 : Bike
Anaerobic Capacity
Planned Time: 1:00:00
WU:Warm-UP: 15 minutes with watts from 100-120, getting the legs warmed up for an intense workout. MS: MAIN SET:45 minutes- First do (1) x 5 minutes to get the legs really ready. Try to stay from 170-190 watts on this effort, then 5 minutes <120watts. If possible, set your power meter so you can see the average mode in ‘interval’ mode. This will allow you to also review each interval after it is completed, so you can have a goal for the next one, or to know when to stop. Then do (6) x 2 minutes as hard as you can go, and using your average watts as a ‘carrot’ to push all the way to the end. The goal? Average over 220 watts(130% of your threshold power). Reach for that. Stop when you can’t reach 200 watts(118%) in your average. Recover for at least 3 minutes, more if needed. Just choose your normal cadence on these, whatever feels right to you. CD: COOL-DOWN: 15 minutes of easy riding, watts<100.
Planned Time: 1:00:00
WU:Warm-UP: 15 minutes with watts from 100-120, getting the legs warmed up for an intense workout. MS: MAIN SET:45 minutes- First do (1) x 5 minutes to get the legs really ready. Try to stay from 170-190 watts on this effort, then 5 minutes <120watts. If possible, set your power meter so you can see the average mode in ‘interval’ mode. This will allow you to also review each interval after it is completed, so you can have a goal for the next one, or to know when to stop. Then do (6) x 2 minutes as hard as you can go, and using your average watts as a ‘carrot’ to push all the way to the end. The goal? Average over 220 watts(130% of your threshold power). Reach for that. Stop when you can’t reach 200 watts(118%) in your average. Recover for at least 3 minutes, more if needed. Just choose your normal cadence on these, whatever feels right to you. CD: COOL-DOWN: 15 minutes of easy riding, watts<100.
Workout #3 : Bike
2 x15 LT, Fast pedals
Planned Time: 1:00:00
WU:10 minutes MS: Spin those legs with 10 fast pedals for 1 minute each. Cadence over 100rpm, rest one minute between each. Also get in 2 x15 with watts from 170-180. REST for 5 minutes between each. THRESHOLD. CD: Cool-down 10 minutes
Planned Time: 1:00:00
WU:10 minutes MS: Spin those legs with 10 fast pedals for 1 minute each. Cadence over 100rpm, rest one minute between each. Also get in 2 x15 with watts from 170-180. REST for 5 minutes between each. THRESHOLD. CD: Cool-down 10 minutes
Workout #4 : Bike
Endurance ride
Planned Time: 2:00:00
PLAN B & C WU: 15 minutes keeping the watts in level 2, with cadence 90-100rpm. MS: 2.0hours of riding at a nice steady pace today with watts level 2/3. Most of your time will be between 70-%-80% (120-136 watts) This is a great endurance pace and it will allow you to finish strong and also get some solid aerobic benefit. Within these 2.0 hours, I want you to do 10 little bursts. A burst is a 8 second effort, out of the saddle, and at an effort of 80% of what you would do a full sprint. The goal is to get your cadence HIGH(over 105rpm), create a hard, sharp effort in the muscles and begin to improve your neuromuscular capacity. Do these randomly throughout the ride. CD: 10-15minutes easy!
Planned Time: 2:00:00
PLAN B & C WU: 15 minutes keeping the watts in level 2, with cadence 90-100rpm. MS: 2.0hours of riding at a nice steady pace today with watts level 2/3. Most of your time will be between 70-%-80% (120-136 watts) This is a great endurance pace and it will allow you to finish strong and also get some solid aerobic benefit. Within these 2.0 hours, I want you to do 10 little bursts. A burst is a 8 second effort, out of the saddle, and at an effort of 80% of what you would do a full sprint. The goal is to get your cadence HIGH(over 105rpm), create a hard, sharp effort in the muscles and begin to improve your neuromuscular capacity. Do these randomly throughout the ride. CD: 10-15minutes easy!
Workout #5 : Bike
Spin the legs
Planned Time: 1:00:00
PLAN A Just spin the legs. NO force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. SO, keep the HR and watts LOW. Cadence is normal as well. Not fast.
Planned Time: 1:00:00
PLAN A Just spin the legs. NO force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. SO, keep the HR and watts LOW. Cadence is normal as well. Not fast.
Workout #6 : Bike
Spin the legs
Planned Time: 1:00:00
PLAN B & C Just spin the legs. NO force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. SO, keep the HR and watts LOW. Cadence is normal as well. Not fast.
Planned Time: 1:00:00
PLAN B & C Just spin the legs. NO force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. SO, keep the HR and watts LOW. Cadence is normal as well. Not fast.
Workout #7 : Bike
PCG classic Tune-up
Planned Time: 1:00:00
PLAN A WU: 10 minutes MS: 1.0hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. CD: Cool-down 10 minutes
Planned Time: 1:00:00
PLAN A WU: 10 minutes MS: 1.0hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. CD: Cool-down 10 minutes
Workout #8 : Bike
PCG classic Tune-up
Planned Time: 1:00:00
PLAN B WU: 10 minutes MS: 1.0hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. CD: Cool-down 10 minutes
Planned Time: 1:00:00
PLAN B WU: 10 minutes MS: 1.0hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. CD: Cool-down 10 minutes
Workout #9 : Race
Road Race or Crit
Planned Time: 2:00:00
PLAN A Make sure that you know the course, where the wind is blowing and who's strong. Eat, Drink and chill out for the first 1/2 of the race, unless it's super windy. Then if it is, stay near the front. Go with some moves near the end of the race and give it your best shot to win it! If it's a criterium, then your warm-up is critical. Get in a solid warm-up and get those legs moving. Make sure you scout the course and know where your lines are through the turns. Get a great start at the front of the race and stay up front! here's a good warm-up for you: Here's your warm-up: WU: 5 minutes level 2, Then do 4 x 1minute fast pedaling efforts. Each effort is cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping! REST for 1 minute of easy pedaling between them. 5 minutes easy. Then do (2) 5 minute 'ramps' , gradually taking your wattage from level 2 to level 4 in minutes 4 to 5. You should be flat out at your threshold in that last minute. Then 5 minutes at level 2. Then you are ready. 5-10minutes of easy pedaling and then start your Race.
Planned Time: 2:00:00
PLAN A Make sure that you know the course, where the wind is blowing and who's strong. Eat, Drink and chill out for the first 1/2 of the race, unless it's super windy. Then if it is, stay near the front. Go with some moves near the end of the race and give it your best shot to win it! If it's a criterium, then your warm-up is critical. Get in a solid warm-up and get those legs moving. Make sure you scout the course and know where your lines are through the turns. Get a great start at the front of the race and stay up front! here's a good warm-up for you: Here's your warm-up: WU: 5 minutes level 2, Then do 4 x 1minute fast pedaling efforts. Each effort is cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping! REST for 1 minute of easy pedaling between them. 5 minutes easy. Then do (2) 5 minute 'ramps' , gradually taking your wattage from level 2 to level 4 in minutes 4 to 5. You should be flat out at your threshold in that last minute. Then 5 minutes at level 2. Then you are ready. 5-10minutes of easy pedaling and then start your Race.