Training and Development Plans

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TRAINING PLAN

THE NEXT TWO WEEKS...

 


TRAINING PLAN - WEEKS STARTING MONDAY 1st Jan 2018

   - BUILD BLOCK ONE - WEEK 3 OF 3

   - Rest Week! Perfect start to the new year!

   - Focus on building training stress stamina through mostly long and steady efforts

   - If feeling tired ride at the bottom of the range

   - Weekly zone percentage breakdown...

      - 45% zone 2 - 70-80% heart rate - long and steady

      - 50% zone 4 - "Sweetspot" - 90-95% of FTP

      - 5% Zone 6 - Anarobic threshold - >121% FTP - short all out muscular efforts

   - If you miss aren't able to do all the workouts - increase the intensity of the workouts you are able to do

      - If riding once a week - make it all out
      - If riding twice a week - Ride at FTP
      - If riding 3 times a week - ride in sweetspot to threshold zones

   - TrainerRoad - all workouts are open to any NYCC member - login and search for the team :)

 

TYPICAL WEEKLY TRAINING PLAN

 

Name

Description

Link

Monday

     

Outdoor

DAY OFF

Sleep in. Take it easy :)

 

Indoor

DAY OFF

 

 

Tuesday

     

Outdoor

Central and Prospect Park
85-95%

5.21am TOG start
5.40am TOG start
Ride 85/95% heart rate
6.55am regroup TOG.

 

 

Indoor

TrainerRoad
NYCC 100min 85% x12min x6

Good sub sweetspot enduance builder

https://www.trainerroad.com/cycling/workouts/228064-nycc-100min-85-x12mins-x6

Wednesday

     

Outdoor

80%hr LAPS
+ Final Half ShellFest Lap

5.21am TOG start
5.40am TOG start
Ride 80% heart rate
Final Lap - ShellFest to TOG
6.55am regroup TOG.
 

Indoor

TrainerRoad
"NYCC 100min 65% x90mins"
- Increase difficulty by 15% to 80%

90mins at 80%

 

https://www.trainerroad.com/cycling/workouts/237009-nycc-100min-65-x90mins

Thursday

     

Outdoor

75-80%hr LAPS
 

5.21am TOG start
5.40am TOG start
Ride 75-80% heart rate
6.55am regroup TOG.

 

Indoor

TrainerRoad
NYCC 90min Zone3 Steppers

Awesome and repeatable workout playing around in the 80% range of FTP

https://www.trainerroad.com/cycling/workouts/261322-nycc-90min-zone3-steppers

 

Friday

     

Outdoor

DAY OFF

Sleep in. Take it easy :)  

Indoor

 

 

 

Saturday

 

 

 

Outdoor

NYCC Dev. Prog. Base Miles Ride

Weekly Development and Racing Team training ride

Sign up on NYCC's website

Indoor

TrainerRoad
Nycc 90min 75% w/3x 10min @ 90%

90mins riding @ 75% with some easy 90% sections to get the heart rate up

https://www.trainerroad.com/cycling/workouts/234266-nycc-90min-75-w-3x-10min-90-

Sunday

     

Outdoor

Long Ride

3-4 hours riding at 80%

 

Indoor

DAY OFF

 

 

 

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