Training Plan

I think this is the best cycling training plan I've seen so far.  It fits with Zwift workouts + routes for relaxed rides.  I've been pedaling for three months, so it's about time I started to add some structure  Note that for all of these, you can slowly build/increase the # x ## structure  Most of these have a good Zwift workout associated with them.. 

https://www.youtube.com/watch?v=LFMQqX2c_eg&t=5s

01:13 🚴‍♂️ Day 1: Activation Ride - Monday

- Day 1: 1-hour activation ride with 3x 15-sec neuromuscular sprints.

- Emphasis on staying in gear during sprints without shifting.

- Easy spinning for the remainder of the hour.

- light warm up, sprint for 15 seconds, recovery 1-3 minutes, x3, cool down

02:52 🚴‍♂️ Day 2: Threshold Training - basically an hour, 3x15 is 75 minutes - Tuesday

- Day 2: 1.5-hour session featuring 3x 10-minute threshold sets.  [can move to 3x15 later]

- Explanation of threshold intensity (95-105% of FTP or Zone 4).

- Importance of warm-up, recovery, and cooldown during the session.

- warm up, 95 rpm, watch heart rate [see that 95-105 FTP], 10 minute rest between each, flat or climb

04:03 🚴‍♂️ Day 3: Full Recovery - Wednesday [my group rides on Wednesdays]

- Day 3: 1.5-hour recovery ride (Zone 1) following the intense threshold session.

- Recommended intensity between 0-4 out of 10, focusing on complete recovery.

- Emphasis on taking it very easy for effective recovery.

- Zone 1? Really...I don't think I can do a zone 1, although maybe 160 power is right there at the moment.  Do a Zwift relaxing route ride

04:43 🚴‍♂️ Day 4: Rest Day - Thursday [should swap Wed/Thu for my schedule]

- Day 4: Complete rest day, emphasizing relaxation and recovery.

- Suggested activities include stretching, massage, and light chores.

- No cycling or intense physical activity on this day.

05:27 🚴‍♂️ Day 5: Anaerobic Training - Friday

- Day 5: 1.5-hour session with anaerobic intervals (5x 2 minutes or 8-10x 1 minute). - vo2 [also see Threshold, Sweetspot, Fartlek]

- Intensity recommendations for the 2-minute and 1-minute intervals. [hard]

- Advice on pacing and adjusting intensity for beginners.

- May need to look this up on Zwift, yeah, look for Anaerobic/VO2 Max

- warm up, then 3 minute rests [50%] with 2 minutes at 120% x 5, 2 minute rests [50%] with 1 minute 121-150%, warm down 5 minutes

07:46 🚴‍♂️ Day 6: Endurance Ride - Saturday

- Day 6: 3-hour endurance ride or 1-hour recovery if fatigued.

- Flexibility in making it a hard or easy ride based on individual feel.

- Guidance to control intensity during group rides for better recovery.

- A long Zone 2 Zwift [or better, outdoors]

08:55 🚴‍♂️ Day 7: Recovery or Endurance [easy if you're doing the hard day on day 1 again]

- Day 7: Option for a 1-hour recovery ride or continuation of the 3-hour endurance ride.

- Flexibility based on individual preferences and weekly engagements.

- Reiteration of the importance of easy days and being mindful of recovery.

- Probably a long Zone 2 Zwift