Training and Development Plans
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
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Name |
Description |
Link |
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Monday |
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Outdoor |
DAY OFF |
Sleep in. Take it easy :) |
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Indoor |
DAY OFF |
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Tuesday |
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Outdoor |
Central and Prospect Park |
5.21am TOG start |
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Indoor |
TrainerRoad |
Good sub sweetspot enduance builder |
https://www.trainerroad.com/cycling/workouts/228064-nycc-100min-85-x12mins-x6 |
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Wednesday |
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Outdoor |
80%hr LAPS |
5.21am TOG start 5.40am TOG start Ride 80% heart rate Final Lap - ShellFest to TOG 6.55am regroup TOG. |
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Indoor |
TrainerRoad |
90mins at 80% |
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Thursday |
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Outdoor |
75-80%hr LAPS |
5.21am TOG start |
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Indoor |
TrainerRoad |
Awesome and repeatable workout playing around in the 80% range of FTP |
https://www.trainerroad.com/cycling/workouts/261322-nycc-90min-zone3-steppers
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Friday |
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Outdoor |
DAY OFF |
Sleep in. Take it easy :) | ||
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Indoor |
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Saturday |
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Outdoor |
NYCC Dev. Prog. Base Miles Ride |
Weekly Development and Racing Team training ride |
Sign up on NYCC's website |
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Indoor |
TrainerRoad |
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- |
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Sunday |
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Outdoor |
Long Ride |
3-4 hours riding at 80% |
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Indoor |
DAY OFF |
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