This 8 week plan is designed for the intermediate to advanced athlete who would like to improve cycling specific leg strength. It is recommended that you are accustomed to cycling 3-4 days per week and have performed interval training in the past.

This plan will include two cycling tests, one at the beginning of the training block and one at the end so you can see your FTP improvements. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.

A typical week will include 4 cycling rides with three days of intervals targeting lower cadences during intervals. One of these days will also include higher intensity intervals. There will be a gradual build in duration and intensity for three weeks, and then every fourth week will be lighter to allow for recovery. This plan will also include 2 days of muscle activation and mobility exercises for cyclists. These days will target key muscles for cycling but will be a relatively easy intensity so that your energy can be spent on the cycling intervals. There will also be foam rolling and stretching exercises included. All drills and exercises will have a video link so you can see how to perform them.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform cycling testing, links to meditations, and tips on workout hydration and nutrition.

If you have questions about this plan please email me at carrie@comprehensiveendurancesolutions.com
https://comprehensiveendurancesolutions.com/