Cycling Maintenance Plan for 8 weeks

 

ABOUT THE PLAN:

As the racing season draws to a close many riders are looking for a way to maintain their fitness while the weather is still nice and daylight is still long. The goal of this plan is to maintain your fitness as we head towards a transition period. The plan will focus mostly on tempo workouts with a few neuromuscular power, anaerobic capacity, and VO2 max workouts to keep those systems firing. Also, group rides are included as well as alternate workouts for those that opt out of the local group ride. This plan is 8 weeks long with a typical weekly duration of 8-14 hours. The first, fourth, and eighth weeks of this plan are devoted to resting and testing. It's important to start with baseline numbers to set levels for your workouts. Also, we want to maintain or even slightly improve fitness, so we are testing to make sure there is no decline.

WEEK 1 PREVIEW:

WU: 10-20 minutes working into Endurance Zone (56-75% FTP, HR 69-83% THR, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: 5-Minute Effort at FTP. To better warm up and open up the legs, let’s put in a 5-minute effort at the tested FTP number from the Day 1 test. This should be hard, but not too hard! Once complete, ride for 10 minutes at Z2 Endurance Zone (56-75% FTP) and then go on to MS2.
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MS2: 1-Minute Test. Find a quiet road, flat or with a slight uphill grade. Start from about 20 mph out of the saddle HAMMERING (self-selected cadence); go as hard as you can go in the beginning! Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 5 minutes and then repeat the test. When your second effort is completed, spin easy for 15 minutes and then go on to MS3.
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MS3: 3 x Neuromuscular Power 10-Second Sprint Max. Find a clear stretch of road, start from a slow speed of around 15 mph, and sprint as hard as you can for 10-15 seconds. Really focus on your JUMP from the line! Rest for 2-4 minutes between sprints (3). Try changing up your gearing a little to hit higher max numbers in each effort.
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CD: 10-15 minutes of easy spinning.

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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