Training and Development Plans

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TRAINING PLAN

THE NEXT TWO WEEKS...

 


TRAINING PLAN - WEEKS STARTING MONDAY 30th OCTOBER 2018

   - BASE BLOCK TWO - WEEKS 1 AND 2 OF 4

   - 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...

      - 85% zone 2 - 70-80% heart rate - long and steady

      - 10% zone 4 - "Sweetspot" - 90-95% of FTP

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

 

Name

Description

Link

Monday

     

Outdoor

DAY OFF

Sleep in. Take it easy :)

 

Indoor

DAY OFF

 

 

Tuesday

     

Outdoor

INDOOR FTP TEST

or

75mins at 70-80%hr

 

 

 

Indoor

TrainerRoad
20MIN FTP TEST
-or-
Sufferfest Rubber Glove
(Video Available)

FTP TEST DAY
- Please side chat James with the results

https://www.trainerroad.com/cycling/workouts/1270-20-minute-ftp-test

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 100min 65% x90mins"
- Increase difficulty by 15% to make ride 90mins @ 80%

Ride in zone 2 for an hour

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

 

Friday

     

Outdoor

DAY OFF

Sleep in. Take it easy :)  

Indoor

 

 

 

Saturday

 

 

https://nycc.org/node/84849

 

Outdoor

NYCC Dev. Prog. Base Miles Ride

Non stop @ 80%hr to Rockland Lake for a lap and back
- Regroup at GWB Grill

https://nycc.org/node/81743

Indoor

TrainerRoad - NYCC 100min 65% x90mins

90mins riding @ 65%

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

Sunday

     

Outdoor

Long Ride

3-4 hours riding at 80%

 

Indoor

DAY OFF

 

 

Name

Description

Link

Monday

     

Outdoor

DAY OFF

Take it easy 

 

Indoor

DAY OFF

Raise the workout intensity + 10% so you are working at 70% of FTP

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

Tuesday

     

Outdoor

75-80%hr LAPS

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

 

 

Indoor

TrainerRoad
"NYCC 70min 65% x60mins"

Ride in zone 2 for an hour

https://www.trainerroad.com/cycling/workouts/236615-nycc-70min-65-x60mins

Wednesday

     

Outdoor

75-80%hr LAPS
+ Half ShellFest Lap

5.40am TOG start.
Ride 70-75% heart rate.
Final HH - ShellFest to TOG
6.55am regroup TOG.
 

Indoor

TrainerRoad
"NYCC 70min 65% x60mins"

Ride in zone 2 for an hour

https://www.trainerroad.com/cycling/workouts/236615-nycc-70min-65-x60mins

Thursday

     

Outdoor

75-80% LAPS
 

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

 

Indoor

TrainerRoad
"NYCC 70min 65% x60mins"

Ride in zone 2 for an hour

https://www.trainerroad.com/cycling/workouts/236615-nycc-70min-65-x60mins

Friday

     

Outdoor

DAY OFF

Sleep in - take it easy!  

Indoor

 

 

 

Saturday

   
   

 

Outdoor

NYCC Dev. Prog. Base Miles Ride

Non stop @ 80%hr to Rockland Lake for a lap and back
- Regroup at GWB Grill

https://nycc.org/node/84850

Indoor

TrainerRoad - NYCC 100min 65% x90mins

90mins riding @ 65%

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

Sunday

     

Outdoor

Long Ride

3-4 hours riding at 80%

 

Indoor

TrainerRoad - NYCC 100min 65% x90mins

 
90mins riding @ 65%

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

 

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

 

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