**This plan is “Structured” format and is compatible with smart trainers**
EPIC 8 WEEK SPRING BUILD & PREP PLAN
ATHLETE LEVEL: Advanced
TYPE: Competitive Road Cyclist
HOURS: 10-14 hours per week
TARGET RESULTS: To take your training to the next level and make your next season your best yet!
ABOUT THE PLAN:
This plan to prepare you for the Spring riding season and prepare you for some high intensity in group rides or races or gran fondos. This plan is no joke and it will have you working smart, with just the right amount of FTP work and high intensity intervals at VO2, Anaerobic capacity and Neuromuscular power. You will be working all the energy systems in your quest for a higher FTP and higher top end.
8 weeks is the perfect amount of time needed to sharpen your winter training into full bad-ass mode. Take all the hard work you did this winter and now put the razor’s edge on it!
Or maybe…..Have you been stuck in a rut with training and not sure what to do next? Have you plateaued? Not sure how to improve on last season? Well, we’ve got the answer and now is the time to refocus, recommit, and take your next season to a new level…
These workouts are built in the structured workout builder format, so you can download them to your Garmin, Wahoo, or inside Zwift, Rouvy, etc.
This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.
This plan is built for the advanced cyclist who has 10-14 hours to train each week.
You got this! You’re going to do AWESOME!
WEEK 1 PREVIEW:
Day 1: Welcome Information & Packet
Day 2: Ride: NP Microbursts – 1:45:00
Day 3: Ride: Endurance Ride with Tempo – 2:30:00
Day 4: Ride: VO2 Max Intervals & Endurance – 1:30:00
Day 5: Strength Training: Core, Balance, Plyometric – 1:00:00
Ride: Active Recovery – 0:45:00
Day 6: Ride: AC Power Builders & Tempo – 3:45:00
Day 7: Ride: Endurance with Bursts – 3:00:00
WEEK TOTALS: Time: 14:30:00
Bike Duration: 13:00:00
Strength Training: 1:30:00
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.