What do you get with a training plan?
Workout #1 : Bike
Planned Time: 1:30:00
It's your first day of your new training plan! Congrats on taking a positive step towards improving your cycling! This plan will really make a difference, but YOU have to do the work! Trust in my plan for you and I know you will make significant improvements in just 8 weeks. If you need to change around a workout here or there, that's o.k., but please try to stay on track! Each workout has been designed to build on the previous ones, so all workouts are important. Make sure that you have read the workout codes document and also the power levels document. It's important that you understand why you are doing the workout as well as just getting out there and doing it!
Make it a great week! You are on the right track!
1-2 hours- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts or under 150watts.
Workout #2 : Bike
NP- 10 second bursts
Planned Time: 1:45:00
1.5 to 2.0 hours- Do a nice 15-20minute warm-up and then set your pace at lower level 3- approx. 230-270 watts (76%-90%) and hold this pace for the next 1 hour.
Within this hour, do a 10second out of the saddle burst every 3minutes trying to reach 540watts(180%) and hold at 540watts for the 10seconds.
Make sure cadence stays high- over 100rpm.
No more than 1-2 gear changes if any at all. Cruise the rest of the ride below 240watts(80%) and cool-down.
Workout #3 : Bike
Medium, Endurance ride
Planned Time: 1:45:00
WU: 15 minutes warm-up, just spinning at a nice easy pace- Watts<170.
MS: 75 minutes of riding with watts from 230-275, just nice and steady.
If you have to go over hills and your watts go higher, that's o.k, but generally average between 230-275 watts today.
CD: 15 minutes just easy pedaling.
Workout #4 : Bike
Planned Time: 2:15:00
WU: 15 minutes solid warm-up and getting the legs moving
MS: Then do (10) fast pedals for 1 minute each.
Cadence over 100rpm and staying seated.
Rest one minute between each.
10 minutes of pedaling with watts from 210-235.
Then try for (4) x10 minutes with watts at 280-300.
REST for 5 minutes between each.
These efforts are done right at your THRESHOLD! PUSH!
CD: 15 minutes easy spinning
Workout #5 : Bike
Planned Time: 1:00:00
1 hour- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts.
Workout #6 : Bike
Planned Time: 3:00:00
WU: 15-20 minute warm-up and just getting the legs moving.
MS: The goal today is to extend your mileage a bit and build your 'engine'.
You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that.
Ride for about 3 hours with watts between 210-280. At times, it's an easy effort, and others it's a nice solid fast pace.
Try not to spend much time over 280watts, but if you have to go over on a hill or something,that's fine.
Keep cadence in the 90-95rpm range.
CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.
Workout #7 : Bike
Sunday ride- endurance
Planned Time: 2:30:00
WU: 15 minutes, just riding easy, under 160watts.
MS: 1.75 hours of easy riding.
Today is more endurance work, a touch slower than yesterday, and just getting the legs to spin around in today's ride.
When you get home, your average watts for the ride should be in the 190-220 range.
Keep Cadence in 85-95rpm range.
CD: 10-15 minutes easy spinning the legs.
Workout #8 : Custom
Planned Time: 0:00:00
A nice day off. Just relax and let the legs, heart and lungs get a break today!
Workout #9 : Bike
Sub-Lactate threshold efforts 2 x10
Planned Time: 1:30:00
WU: 15minutes warm-up with watts around 150-170
MS: Start out with a 'blow out' effort to get the 'carbon' out of the legs.
Do (1) 5 minute effort with your watts at 315-325, pushing hard.
Easy spinning with watts 150-160 for 5 minutes afterward.
Then do (4) x 10 minutes with your watts between 300-310 watts.
Try to stay right at your threshold watts. It's a tough pacing job, but you will get better as you begin practicing more.
REST for 10 minutes of easy pedaling, watts<150 between each effort.
Try to keep your cadence between 90-100rpm.
Remember: You'll want to start out too fast on these efforts. Don't do it! Allow the first minute to be a 'build up'.
At the end of the first minute, you should be right on 300 watts.
CD: A nice 15 minute cool-down will be great.