SEASONAL: HOLIDAY - 9 day Holiday training plan - 3+ hours/day

 

ABOUT THE PLAN:

This is a wattage AND Heart Rate based plan for your Winter Holiday! Start this plan on the Saturday before Christmas. Start on the 24th of December. 9 days long, it's made for the athlete that has at least 3 hours a day to train on their December Holiday vacation. Based on wattage AND heart rate, this plan will help accomplish these goals: 1) Take advantage of some time off from work. 2) Actually improve over the holiday. 3) Pick one area to improve and then work on it. 4) Keep off the holiday fat. 5) Remember: Your goal is to get better and NOT to get injured. If you know your FTP (functional threshold power) or FTHR (functional threshold HR) then you will be able to easily follow the percentage based workouts. Each workout is described as a percentage of your FTP or FTHR, so no matter what they are, this plan will be easy to follow. You are going to incorporate indoor/outdoor cycling, cross-training(weights maybe?) and aerobic exercises as well. Make the most of your time off and get focused and improve!

WEEK 1 PREVIEW:

 

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS: Begin with 6 repeats of the following efforts: You are going to start with 1 minute standing. The focus should be on your upstroke while standing. You will then complete 2 minutes seated, while focusing on pushing with your hamstrings. Be sure to choose a gear that is challenging. Allow your cadence to drop to 70 rpm on the seated section.
Once the 6 intervals are complete, ride for 5 minutes easy and continue onto MS2:
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MS2: Fast pedaling Intervals. 8 x 1 minute with cadence between 110-120 rpm. Rest for one minute between each effort. Normal cadence.
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

ORDER DETAILS:

Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday - Friday, 9am - 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.

If you experience any difficulties or have any questions, please contact us.

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