Cycling Threshold Improvement Plan Weeks 1-8 - 220 watts Power Training by Hunter Allen
8 weeks - $99.95
Total Hours: 77
Total Hours: 77
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 220 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least a year, and is excited about going faster and possibly doing a century in the near future. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 70 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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
EASY Ride!
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 120watts.
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 120watts.
Workout #2 : Bike
NP- 10 second bursts
Planned Time: 1:30:00
1.5 to 2.0 hours- Do a nice 15-20minute warm-up and then set your pace at lower level 3- approx. 170-200watts (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 400watts(180%) and hold at 400watts 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 180watts(80%) and cool-down.
Planned Time: 1:30:00
1.5 to 2.0 hours- Do a nice 15-20minute warm-up and then set your pace at lower level 3- approx. 170-200watts (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 400watts(180%) and hold at 400watts 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 180watts(80%) and cool-down.
Workout #3 : Bike
Medium, Endurance ride
Planned Time: 1:15:00
WU: 15 minutes warm-up, just spinning at a nice easy pace- Watts<120. MS: 45 minutes of riding with watts from 150-175, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between 150-175watts today. CD: 15 minutes just easy pedaling.
Planned Time: 1:15:00
WU: 15 minutes warm-up, just spinning at a nice easy pace- Watts<120. MS: 45 minutes of riding with watts from 150-175, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between 150-175watts today. CD: 15 minutes just easy pedaling.
Workout #4 : Custom
REST
Planned Time: 0:00:00
REST !!!!!! Today is a nice rest day, get in some stretching and self-massage. Be sure to hydrate and sleep well.
Planned Time: 0:00:00
REST !!!!!! Today is a nice rest day, get in some stretching and self-massage. Be sure to hydrate and sleep well.
Workout #5 : Bike
EASY Ride!
Planned Time: 1:00:00
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.
Planned Time: 1:00:00
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.
Workout #6 : Bike
Weekend endurance/Tempo-build
Planned Time: 2:45:00
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 2- 2.5 hours with watts between 170-200. At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 200watts, 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.
Planned Time: 2:45:00
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 2- 2.5 hours with watts between 170-200. At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 200watts, 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: 1:45:00
WU: 15-20 minutes, just riding easy, under 140watts. MS: 1-1.5 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 155-175 range. Keep Cadence in 85-95rpm range. CD: 10-15 minutes easy spinning the legs.
Planned Time: 1:45:00
WU: 15-20 minutes, just riding easy, under 140watts. MS: 1-1.5 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 155-175 range. Keep Cadence in 85-95rpm range. CD: 10-15 minutes easy spinning the legs.
Workout #8 : Custom
REST
Planned Time: 0:00:00
REST !!!!!! A nice day off. Just relax and let the legs, heart and lungs get a break today!
Planned Time: 0:00:00
REST !!!!!! 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 130-150 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 220-230, pushing hard. Easy spinning with watts 150-160 for 5 minutes afterward. Then do (2) x 10 minutes with your watts between 220-230 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<120 between each effort. Try to keep your cadence between 90-100rpm. Remember: You'll want to start out too fast on these. 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 220 watts. CD: A nice 15 minute cool-down will be great.
Planned Time: 1:30:00
WU: 15minutes warm-up with watts around 130-150 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 220-230, pushing hard. Easy spinning with watts 150-160 for 5 minutes afterward. Then do (2) x 10 minutes with your watts between 220-230 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<120 between each effort. Try to keep your cadence between 90-100rpm. Remember: You'll want to start out too fast on these. 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 220 watts. CD: A nice 15 minute cool-down will be great.