12 Week

Training Plan
12 Week Training Plan
Follow our 12 week training plan designed by former pro cyclists
Philip Deignan and Ronan McLaughlin of Panache Coaching.

Philip is a former professional cyclist, who rode professionally between

2005 and 2018 for the Ag2r–La Mondiale, Cer vélo TestTeam, Team
RadioShack, United Healthcare and most notably Team Sky. Philip is also
a former Olympian having represented Ireland in Beijing 2008. Philip was
Ireland’s first grand tour stage winner in nearly two decades when he won
stage 18 of the 2009 Vuelta a España, going on to also finish in the top
ten in the general classification. Having retired from professional cycling
in 2018 Philip has now moved into a coaching role and enjoys the new
challenge of helping other riders achieve their best.

Ronan is a former international cyclist and raced all over Europe with
the An Post Seán Kelly team and Irish squad for 6 years. In 2014 Ronan
moved home to Ireland and moved into a coaching role. Ronan set
up Panache Coaching with the goal of passing on his experience and
knowledge through his own coaching philosophy and ethos. Throughout
the years Ronan has continued his racing, now based at home with one
of the top domestic teams. He has also been involved in both organising
and par ticipating in many spor tives across the countr y and has coached
numerous riders to be at their best for these events.

MEDICAL DISCLAIMER: Always consult your doctor before beginning any exercise
programme. If you experience any pain or dif ficulty with this exercise programme please
stop and consult your doctor.
Explanation of Key Terms
RPM ZONE EFFORT YOU CAN FEELS LIKE USE FOR % MAX
Revolutions per minute (rpm) of the cranks as HEART RATE
a consequence of our pedalling. In other words,
it is what we perceive as the speed at which a
cyclist is pedalling. Measured with a sensor on
1
Easy Chat freely Warming up Warm up & 60-65%
cool down
your bike linking to your bike computer.
2 Steady Speak one Riding along Long rides 65-75%
Zones sentence on the flat
Zones or training zones. There are many at a time
dif ferent theories on the number of zones that
should be used and the way they are distributed 3 Brisk Speak a Breathing Long effor ts 75-82%
based on age and weight – but the following is a few words deeply & of 10-20
five zone format guide. at a time working hard mins

4 Hard Say only Really Effor ts 82-89%

one word attacking lasting
at a time hard 2-8 mins

5 Very Grunt Sprinting Effor ts less 89% Max

hard & Gasp than 2 mins hear t rate

The char t above shows each zone, what length intervals you should ride in
this zone, and what percentage of max hear t rate you should aim to ride
them at. If you’ve not got access to hear t rate you can use the ‘you can’
column–simply assess your ability to talk to work out which zone you’re in.
 Plan
week 01
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Endurance Aims: Endurance Aims: Recovery Aims: Strength Building Aims: Endurance
(Group Spin)
Rest or Warm Up Warm Up Warm Up Rest or Warm Up Warm Up
Yoga 12 mins steady build 12 mins progressive 10 mins Yoga Strength Building. 10 mins
through zones to build. If on the turbo you progressive build. progressive build.
finish at 5/10 ef for t. can include 3 x 30 sec Main Session
Include 3 x 30 sec single leg pedalling by Main Session Endurance spin including 3 x Main Session
high cadence easy unclipping one foot and Easy recover y pace, 5 mins of strength resistance Group ride of your
gear pedalling. pedalling with the other. 90+rpm, max zone ef for ts with 10 mins recover y choice/endurance
1 ef for t. between each, Zone 2 endurance spin if you don’t
Main Session Main Session remaining time. have a local group.
Endurance block 1 hour Z2 with high rpm Cool Down Strength resistance - Find a
4/10 ef for t, 45 ef for ts. Ride Z2 with 30 10 mins Z1. hill, one that has a 3-6% grade Cool Down
min-1 hour seconds at 100+rpm and last at least 5min. (or use 10 mins Z1.
endurance riding, ever y 5 mins, easy gear, Coach Comments: resistance on a turbo) this is
focus on cadence zone 2 ef for t but high The key to this a low RPM inter val, find a gear Coach Comments:
today, aim for rpm. session is to keep that allows you to hold 60rpm Enjoy the social
90+rpm. the ef for t really and 5-6/10 ef for t. Star t the aspect of a group
Cool Down easy to encourage 5 min ef for t, ride in a seated spin while getting
Cool Down 5 mins 2/10 ef for t. recover y. position, hands in the drops, the KMs in. Group
10 mins easy 2/10 focus on creating a smooth rides are great for
warm down. Coach Comments: power ful pedal stroke and not only socialising
This session improves limiting upper body movement. and getting the KMs
Coach Comments: pedalling ef ficiency, in the legs but also
Nice and steady tr y to imagine a fluid Cool Down for maintaining our
star t. pedalling motion when 10 mins Z1. bunch riding skills and
doing the high rpm a variety of pace and
ef for ts. Coach Comments: intensities.
If you experience knee or back
pain, stop the ef for t.
 Plan
week 02
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Strength Building Aims: Recovery Aims: Pedalling Aims: Endurance Aims: Endurance
(Group Spin)
Rest or Warm Up Warm Up Warm Up Rest or Warm Up Warm Up
Yoga 15 mins progressive build. 10 mins 12 mins progressive build. If on the Yoga 12 mins steady 15 mins
progressive turbo you can include 3 x 30sec single build through progressive build.
Main Session build. leg pedalling by unclipping one foot and zones to finish
Endurance spin including 3 x pedalling with the other. at 5 out of 10 Main Session
5 mins of strength resistance Main Session ef for t. Include Group ride of your
ef for ts with 10 mins recover y Easy recover y Main Session 3 x 30 sec high choice/endurance
between each, Zone 2 pace, 90+rpm 1 hr with high 5 times cadence pedalling. cadence easy spin if you don’t
endurance remaining time. MAX ZONE 1 Focus mostly on endurance today. Include gear pedalling. have a local
Strength resistance - Find a EFFORT. 5 high rpm 1 min ef for ts. On a downhill group.
hill one that has a 3-6% grade slope, trainer resistance level 1 or on Main Session
and last at least 5 min. (or Cool Down rollers, gradually increase cadence to Endurance Cool Down
use resistance on a turbo) 10 mins Z1. maximum (maximum is highest sustainable block 4/10 10 mins Z1.
this is a low RPM inter val, cadence that you can sustain without ef for t,
find a gear that allows you to Coach bouncing in the saddle). As the cadence 2-3 hour Coach
hold 60rpm and 5-6/10 ef for t. Comments: increases, allow your legs and feet to relax endurance Comments:
Star t the 5 min ef for t, ride in The key to especially your toes. Hold your maximum riding, focus Enjoy the social
a seated position, hands in this session right up to the 1 min mark. Ef for t/intensity on cadence aspect of a group
the drops, focus on creating is to keep the does not need to be high. This is an easy today, aim for spin while getting
a smooth power ful pedal ef for t really gear ef for t with high cadence not a high 90+rpm. the KMs in.
stroke and limiting upper body really easy power ef for t. Pedal at normal self selected Group rides are
movement. to encourage cadence between ef for ts. Cool Down great for not only
recover y. 10 mins easy socialising and
Cool Down Cool Down 2/10 warm getting the KMs in
10 mins Z1. 5 mins 2/10 ef for t. down. the legs but also
for maintaining
Coach Comments: Coach Comments: Coach our bunch riding
If you experience knee or back This session improves pedalling ef ficiency, Comments: skills and a variety
pain, stop the ef for t. tr y to imagine a fluid pedalling motion Nice and of pace and
when doing the high rpm ef for ts. steady star t. intensities.
 Plan
week 03
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Strength Building Aims: Pedalling Aims: Endurance Aims: Endurance
2-3hrs (Group Spin)
Rest or Warm Up Rest or Warm Up Rest or Warm Up Warm Up
Yoga 15 mins progressive build. Yoga 12 mins progressive build. If on the Yoga 12 mins steady 10 mins
turbo you can include 3 x 30 sec single build through progressive build.
Main Session leg pedalling by unclipping one foot and zones to finish at
Endurance spin including 4 x pedalling with the other. 5 out of 10 ef for t. Main Session
5 mins of strength resistance Include 3 x 30 sec Group ride of your
ef for ts with 10 mins recover y Main Session high cadence easy choice/Endurance
between each, Zone 2 1hr with 6 times high cadence pedalling. gear pedalling. spin if you don’t
endurance remaining time. Focus mostly on endurance today have a local
Include 5 high rpm 1 min ef for ts. Main Session group.
Strength resistance - Find a On a downhill slope, trainer resistance Endurance block
hill one that has a 3-6% grade level 1 or on rollers, gradually increase 4/10 ef for t, Cool Down
and last at least 5 min. (or cadence to maximum (maximum is highest 2-3 hour 10 mins Z1.
use resistance on a turbo) sustainable cadence that you can sustain endurance riding,
this is a low RPM inter val, find without bouncing in the saddle). As the focus on cadence Coach
a gear that allows you to hold cadence increases, allow your legs and today, aim for Comments:
60 rpm and 5-6/10 ef for t. feet to relax especially your toes. Hold your 90+rpm. Enjoy the social
Star t the 5 min ef for t, ride in maximum right up to the 1 min mark. Aim to increase aspect of a group
a seated position, hands in Ef for t/intensity does not need to be duration by 15- spin while getting
the drops, focus on creating high. This is an easy gear ef for t with high 20 mins over last the KMs in.
a smooth power ful pedal cadence not a high power. Pedal at normal Saturday. Group rides are
stroke and limiting upper body self selected cadence between ef for ts. great for not only
movement. Cool Down socialising and
Cool Down 10 mins easy getting the KMs in
Cool Down 5 mins 2/10 ef for t. 2/10 warm down. the legs but also
10 mins Z1. for maintaining
Coach Comments: Coach our bunch riding
Coach Comments: This session improves pedalling ef ficiency, Comments: skills and a variety
If you experience knee or back tr y to imagine a fluid pedalling motion when Nice and steady of pace and
pain, stop the ef for t. doing the high rpm ef for ts. star t. intensities.
 Plan
week 04
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Strength Building Aims: Pedalling Aims: Endurance Aims: Endurance
2-3hrs (Group Spin)
Rest or Rest or Warm Up Warm Up Rest or Warm Up Warm Up
Yoga Yoga 15 mins progressive build. 12 mins progressive build. If on the turbo you Yoga 12 mins steady 10 mins
can include 3 x 30 sec single leg pedalling build through progressive build.
Main Session by unclipping one foot and pedalling with the zones to finish at
Endurance spin including 5 x other. 5 out of 10 ef for t. Main Session
5 mins of strength resistance Include 3 x 30 sec Group ride of your
ef for ts with 10 mins recover y Main Session high cadence easy choice/Endurance
between each, Zone 2 1 hr with 7 times high cadence pedalling. gear pedalling. spin if you don’t
endurance remaining time. Focus mostly on endurance today have a local
Include 5 high rpm 1 min ef for ts. Main Session group.
Strength resistance - Find a On a downhill slope, trainer resistance level Endurance block
hill one that has a 3-6% grade 1 or on rollers, gradually increase cadence to 4/10 ef for t, Cool Down
and last at least 5 min. (or maximum (maximum is highest sustainable 2-3 hour 10 mins Z1.
use resistance on a turbo) cadence that you can sustain without endurance riding,
this is a low RPM inter val, find bouncing in the saddle). As the cadence focus on cadence Coach
a gear that allows you to hold increases, allow your legs and feet to relax today, aim for Comments:
60 rpm and 5-6/10 ef for t. especially your toes. Hold your maximum right 90+rpm Enjoy the social
Star t the 5 min ef for t, ride in up to the 1 min mark. Ef for t/intensity does Aim to increase aspect of a group
a seated position, hands in not need to be high. This is an easy gear duration by 15- spin while getting
the drops, focus on creating ef for t with high cadence not a high power 20 mins over last the KMs in.
a smooth power ful pedal ef for t. Pedal at normal self selected cadence Saturday. Group rides are
stroke and limiting upper body between ef for ts. great for not only
movement. Cool Down socialising and
Cool Down 10 mins easy getting the KMs in
Cool Down 5 mins 2/10 ef for t. 2/10 warm down. the legs but also
10 mins Z1 for maintaining
Coach Comments: Coach our bunch riding
Coach Comments: This session improves pedalling ef ficiency, Comments: skills and a variety
If you experience knee or back tr y to imagine a fluid pedalling motion when Nice and steady of pace and
pain, stop the ef for t. doing the high rpm ef for ts. star t. intensities.
 Plan
week 05
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Strength Building Aims: Speed tempo Aims: Pedalling Aims: Endurance Aims: Endurance
2-3hrs (Group Spin)
Rest or Warm Up Warm Up Warm Up Rest Warm Up Warm Up
Yoga 15 mins progressive build. 10 mins 12 mins progressive build. If on the or 12 mins steady 15 mins
progressive build. turbo you can include 3 x 30 sec single Yoga build through progressive build.
Main Session leg pedalling by unclipping one foot and zones to finish at
Endurance spin including Main Session pedalling with the other. 5 out of 10 ef for t. Main Session
3 x 10 mins of strength Endurance pace Include 3 x 30 sec Group ride of your
resistance ef for ts with 10 session to also Main Session high cadence easy choice/endurance
mins recover y between each, include 4 x 7 1 hr with 5 times high cadence pedalling. gear pedalling. spin if you don’t
Zone 2 endurance remaining mins focusing on Focus mostly on endurance today. Include have a local
time. Strength resistance sustain 5-6/10 5 high rpm 1 min ef for ts. On a downhill Main Session group.
- Find a hill one that has a ef for t. 2 mins slope, trainer resistance level 1 or on Endurance block
3-6% grade and last at least easy between rollers, gradually increase cadence 4/10 ef for t, 2-3 Cool Down
5 min. (or use resistance on each. to maximum (maximum is highest hour endurance 10 mins Z1.
a turbo) this is a low RPM sustainable cadence that you can sustain riding, focus on
inter val, find a gear that Cool Down without bouncing in the saddle). As the cadence today, Coach
allows you to hold 60 rpm 10 mins Z1. cadence increases, allow your legs and aim for 90+rpm. Comments:
and 5-6/10 ef for t. Star t feet to relax especially your toes. Hold Aim to increase Enjoy the social
the 5 min ef for t, ride in a Coach your maximum right up to the 1 min duration by 15- aspect of a group
seated position, hands in the Comments: mark. Ef for t/intensity does not need to 20 mins over last spin while getting
drops, focus on creating a These ef for ts are be high. This is an easy gear ef for t with Saturday. the KMs in.
smooth power ful pedal stroke noticeably faster high cadence not a high power ef for t. Group rides are
and limiting upper body than normal Pedal at normal self selected cadence Cool Down great for not only
movement. endurance pace between ef for ts. 10 mins easy socialising and
but shouldn’t
2/10 warm down. getting the KMs in
Cool Down feel dif ficult to Cool Down the legs but also
10 mins Z1 sustain. You 5 mins 2/10 ef for t. Coach for maintaining
should feel tired
Comments: our bunch riding
Coach Comments: in the evening Coach Comments: Nice and steady skills and a variety
If you experience knee or after this session This session improves pedalling star t. of pace and
back pain, stop the ef for t. rather than ef ficiency, tr y to imagine a fluid pedalling intensities.
during it. motion when doing the high rpm ef for ts.
 Plan
week 06
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Strength Building Aims: Speed tempo Aims: Pedalling Aims: Endurance Aims: Endurance
2-3hrs (Group Spin)
Rest or Warm Up Warm Up Warm Up Rest Warm Up Warm Up
Yoga 15 mins progressive build. 10 mins 12 mins progressive build. If on the or 12 mins steady 15 mins
progressive build. turbo you can include 3 x 30 sec single Yoga build through progressive build.
Main Session leg pedalling by unclipping one foot and zones to finish at
Endurance spin including Main Session pedalling with the other. 5 out of 10 ef for t. Main Session
3 x 12 mins of strength Endurance pace Include 3 x 30 sec Group ride of your
resistance ef for ts with 10 session to also Main Session high cadence easy choice/endurance
mins recover y between each, include 3 x 10 1 hr with 5 times high cadence gear pedalling. spin if you don’t
Zone 2 endurance remaining mins focusing on pedalling. Focus mostly on endurance have a local
time. sustain 5-6/10 today. Include 5 high rpm 1 min ef for ts. Main Session group.
Strength resistance - Find a ef for t. On a downhill slope, trainer resistance Endurance block
hill one that has a 3-6% grade 3 mins easy level 1 or on rollers, gradually increase 4/10 ef for t, 2-3 Cool Down
and last at least 5 min. (or between each. cadence to maximum (maximum is hour endurance 10 mins Z1.
use resistance on a turbo) highest sustainable cadence that you can riding, focus on
this is a low RPM inter val, Cool Down sustain without bouncing in the saddle). cadence today, Coach
find a gear that allows you 10 mins Z1. As the cadence increases, allow your aim for 90+rpm. Comments:
to hold 60rpm and 5-6/10 legs and feet to relax especially your Aim to increase Enjoy the social
ef for t. Star t the 5 min ef for t. Coach toes. Hold your maximum right up to the duration by 15- aspect of a group
Ride in a seated position, Comments: 1 min mark. Ef for t/intensity does not 20 mins over last spin while getting
hands in the drops, focus on These ef for ts are need to be high. This is an easy gear Saturday. the KMs in.
creating a smooth power ful noticeably faster ef for t with high cadence not a high power Group rides are
pedal stroke and limiting than normal ef for t. Pedal at normal self selected Cool Down great for not only
upper body movement. endurance pace cadence between ef for ts. 10 mins easy socialising and
but shouldn’t
2/10 warm down. getting the KMs in
Cool Down feel dif ficult to Cool Down the legs but also
10 mins Z1. sustain. You 5 mins 2/10 ef for t. Coach for maintaining
should feel tired
Comments: our bunch riding
Coach Comments: in the evening Coach Comments: Nice and steady skills and a variety
If you experience knee or after this session This session improves pedalling star t. of pace and
back pain, stop the ef for t. rather than ef ficiency, tr y to imagine a fluid pedalling intensities.
during it. motion when doing the high rpm ef for ts.
 Plan
week 07
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Endurance Aims: Pedalling Aims: Strength Building Aims: Endurance
1.25hrs (Group Spin)
Rest or Rest or Warm Up Warm Up Rest or Warm Up Warm Up
Yoga Yoga 12 mins steady 12 mins progressive build. If on the turbo Yoga 15 mins progressive build. 10 mins
build through zones you can include 3 x 30 sec single leg progressive build.
to finish at 5 out of pedalling by unclipping one foot and Main Session
10 ef for t. Include pedalling with the other. Endurance spin including 3 x Main Session
3 x 30 sec high 5 mins of Strength Resistance Group ride of your
cadence easy gear Main Session ef for ts with 10 mins recover y choice/Endurance
pedalling. 1 hr with 3 times high cadence pedalling. between each, Zone 2 spin if you don’t
Focus mostly on endurance today endurance remaining time. have a local
Main Session Include 5 high rpm 1 min ef for ts. Strength resistance - Find a group.
Endurance block On a downhill slope, trainer resistance level hill one that has a 3-6% grade
4/10 ef for t, focus 1 or on rollers, gradually increase cadence to and last at least 5 min. (or Cool Down
on cadence today, maximum (maximum is highest sustainable use resistance on a turbo) 10 mins Z1.
aim for 90+rpm. cadence that you can sustain without this is a low RPM inter val, find
bouncing in the saddle). As the cadence a gear that allows you to hold Coach
Cool Down increases, allow your legs and feet to relax 60 rpm and 5-6/10 ef for t. Comments:
10 mins Z1 especially your toes. Hold your maximum right Star t the 5 min ef for t, ride in Enjoy the social
up to the 1 min mark. Ef for t/intensity does a seated position, hands in aspect of a group
Coach Comments: not need to be high. This is an easy gear the drops, focus on creating spin while getting
Nice and steady ef for t with high cadence not a high power a smooth power ful pedal the KMs in.
star t. ef for t. Pedal at normal self selected cadence stroke and limiting upper body Group rides are
between ef for ts. movement. great for not only
socialising and
Cool Down Cool Down getting the KMs in
5 mins 2/10 ef for t. 10 mins Z1 the legs but also
for maintaining
Coach Comments: Coach Comments: our bunch riding
This session improves pedalling ef ficiency, If you experience knee or back skills and a variety
tr y to imagine a fluid pedalling motion when pain, stop the ef for t. of pace and
doing the high rpm ef for ts. intensities.
 Plan
week 08
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Strength Building Aims: Speed tempo Aims: Pedalling Aims: Climbing Aims: Endurance
(Group Spin)
Rest or Warm Up Warm Up Warm Up Rest Warm Up Warm Up
Yoga 15 mins progressive build. 10 mins 12 mins progressive build. If on the or 12 mins steady 15 mins
progressive build. turbo you can include 3 x 30 sec single Yoga build through zones progressive build.
Main Session leg pedalling by unclipping one foot and to finish at 5 out of
Endurance spin including Main Session pedalling with the other. 10 ef for t. Include Main Session
3 x 12 mins of strength Endurance pace 3 x 30 sec high Group ride of your
resistance ef for ts with 10 session to also Main Session cadence easy gear choice/endurance
mins recover y between each, include 4 x 7 1 hr with 5 times high cadence pedalling. pedalling. spin if you don’t
Zone 2 endurance remaining mins focusing on Focus mostly on endurance today have a local
time. sustain 5-6/10 Include 5 high rpm 1min ef for ts. Main Session group.
Strength Resistance - Find a ef for t, 3 mins On a downhill slope, trainer resistance Endurance ride
hill one that has a 3-6% grade easy between level 1 or on rollers, gradually increase to include 10 min Cool Down
and last at least 5min. (or each. cadence to maximum (maximum is climbing ef for ts: 10 mins Z1.
use resistance on a turbo) highest sustainable cadence that you can After your warm up
this is a low RPM inter val, Cool Down sustain without bouncing in the saddle). include 10 mins per Coach
find a gear that allows you 10 mins Z1. As the cadence increases, allow your hour @ 7/10 ef for t, Comments:
to hold 60 rpm and 5-6/10 legs and feet to relax especially your 85+rpm. Enjoy the social
ef for t. Star t the 5 min ef for t, Coach toes. Hold your maximum right up to the aspect of a group
ride in a seated position, Comments: 1 min mark. Ef for t/intensity does not Cool Down spin while getting
hands in the drops, focus on These ef for ts are need to be high. This is an easy gear 10 mins easy 2/10 the KMs in.
creating a smooth power ful noticeably faster ef for t with high cadence not a high power
warm down. Group rides are
pedal stroke and limiting than normal ef for t. Pedal at normal self selected great for not only
upper body movement. endurance pace cadence between ef for ts. Coach Comments: socialising and
but shouldn’t
Its easy to get getting the KMs in
Cool Down feel dif ficult to Cool Down carried away and the legs but also
10 mins Z1. sustain. You 5 mins 2/10 ef for t. star t going ver y for maintaining
should feel tired
hard, again these our bunch riding
Coach Comments: in the evening Coach Comments: should not be as skills and a variety
If you experience knee or after this session This session improves pedalling
hard as you can go of pace and
back pain, stop the ef for t. rather than ef ficiency, tr y to imagine a fluid pedalling ef for ts, more like intensities.
during it. motion when doing the high rpm ef for ts. just below TT pace.
 Plan
week 09
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Strength Building Aims: Speed tempo Aims: Pedalling Aims: Climbing Aims: Endurance
(Group Spin)
Rest or Warm Up Warm Up Warm Up Rest Warm Up Warm Up
Yoga 15 mins progressive build. 10 mins 12 mins progressive build. If on the or 12 mins steady 15 mins
progressive build. turbo you can include 3 x 30sec single Yoga build through zones progressive build.
Main Session leg pedalling by unclipping one foot and to finish at 5 out of
Endurance spin including Main Session pedalling with the other. 10 ef for t. Include Main Session
3 x 12 mins of strength Endurance pace 3 x 30 sec high Group ride of your
resistance ef for ts with 10 session to also Main Session cadence easy gear choice/endurance
mins recover y between each, include 3 x 10 1hr with 5 times high cadence pedalling. pedalling. spin if you don’t
Zone 2 endurance remaining mins focusing on Focus mostly on endurance today have a local
time. sustain 5-6/10 Include 5 high rpm 1 min ef for ts. Main Session group.
Strength resistance - Find a ef for t. On a downhill slope, trainer resistance Endurance ride
hill one that has a 3-6% grade 3 mins easy level 1 or on rollers, gradually increase to include 15 min Cool Down
and last at least 5 min. (or between each. cadence to maximum (maximum is climbing ef for ts: 10 mins Z1.
use resistance on a turbo) highest sustainable cadence that you can After your warm up
this is a low RPM inter val, Cool Down sustain without bouncing in the saddle). include 15 mins per Coach
find a gear that allows you 10 mins Z1. As the cadence increases, allow your hour @ 7/10 ef for t, Comments:
to hold 60 rpm and 5-6/10 legs and feet to relax especially your 85+rpm. Enjoy the social
ef for t. Star t the 5 min ef for t, Coach toes. Hold your maximum right up to the aspect of a group
ride in a seated position, Comments: 1 min mark. Ef for t/intensity does not Cool Down spin while getting
hands in the drops, focus on These ef for ts are need to be high. This is an easy gear 10 mins easy 2/10 the KMs in.
creating a smooth power ful noticeably faster ef for t with high cadence not a high power
warm down. Group rides are
pedal stroke and limiting than normal ef for t. Pedal at normal self selected great for not only
upper body movement. endurance pace cadence between ef for ts. Coach Comments: socialising and
but shouldn’t
Its easy to get getting the KMs in
Cool Down feel dif ficult to Cool Down carried away and the legs but also
10 mins Z1. sustain. You 5 mins 2/10 ef for t. star t going ver y for maintaining
should feel tired
hard, again these our bunch riding
Coach Comments: in the evening Coach Comments: should not be as skills and a variety
If you experience knee or after this session This session improves pedalling
hard as you can go of pace and
back pain, stop the ef for t. rather than ef ficiency, tr y to imagine a fluid pedalling ef for ts, more like intensities.
during it. motion when doing the high rpm ef for ts. just below TT pace.
 Plan
week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Endurance Aims: Pedalling Aims: Strength Building Aims: Endurance
1.25hrs (Group Spin)
Rest or Rest or Warm Up Warm Up Rest or Warm Up Warm Up
Yoga Yoga 12 mins 12 mins progressive build. If on the turbo you Yoga 15 mins progressive build. 10 mins
steady build can include 3 x 30 sec single leg pedalling progressive build.
through zones by unclipping one foot and pedalling with the Main Session
to finish at other. Endurance spin including 3 x 5 mins Main Session
5 out of 10 of strength resistance ef for ts with Group ride of your
ef for t. Include Main Session 10 mins recover y between each, choice/Endurance
3 x 30 sec 1 hr with 3 times high cadence pedalling. Zone 2 endurance remaining time. spin if you don’t
high cadence Focus mostly on endurance today have a local
easy gear Include 5 high rpm 1 min ef for ts. Strength resistance - Find a hill one group.
pedalling. On a downhill slope, trainer resistance level that has a 3-6% grade and last at
1 or on rollers, gradually increase cadence to least 5 min (or use resistance on Cool Down
Main Session maximum (maximum is highest sustainable a turbo) this is a low RPM inter val, 10 mins Z1.
Endurance cadence that you can sustain without find a gear that allows you to hold
block 4/10 bouncing in the saddle). As the cadence 60 rpm and 5-6/10 ef for t. Star t Coach
ef for t, focus increases, allow your legs and feet to relax the 5min ef for t, ride in a seated Comments:
on cadence especially your toes. Hold your maximum right position, hands in the drops, focus Enjoy the social
today, aim for up to the 1 min mark. Ef for t/intensity does on creating a smooth power ful aspect of a group
90+rpm. not need to be high. This is an easy gear pedal stroke and limiting upper body spin while getting
ef for t with high cadence not a high power movement. the KMs in.
Cool Down ef for t. Pedal at normal self selected cadence Group rides are
10 mins easy between ef for ts. Cool Down great for not only
2/10 warm 10 mins Z1. socialising and
down. Cool Down getting the kms in
5 mins 2/10 ef for t. Coach Comments: the legs but also
Coach If you experience knee or back pain, for maintaining
Comments: Coach Comments: stop the ef for t. our bunch riding
Nice and This session improves pedalling ef ficiency, skills and a variety
steady star t. tr y to imagine a fluid pedalling motion when of pace and
doing the high rpm ef for ts. intensities.
 Plan
week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Strength Building Aims: Speed tempo Aims: Pedalling Aims: Climbing Aims: Endurance
(Group Spin)
Rest or Warm Up Warm Up Warm Up Rest Warm Up Warm Up
Yoga 15 mins progressive build. 10 mins 12 mins progressive build. If on the or 12 mins steady 15 mins
progressive build. turbo you can include 3 x 30 sec single Yoga build through zones progressive build.
Main Session leg pedalling by unclipping one foot and to finish at 5 out of
Endurance spin including Main Session pedalling with the other. 10 ef for t. Include Main Session
3 x 12 mins of strength Endurance pace 3 x 30 sec high Group ride of your
resistance ef for ts with 10 session to also Main Session cadence easy gear choice/endurance
mins recover y between each, include 4x10 1 hr with 5 times high cadence pedalling. pedalling. spin if you don’t
Zone 2 endurance remaining mins focusing on Focus mostly on endurance today. have a local
time. sustain 5-6/10 Include 5 high rpm 1 min ef for ts. Main Session group.
Strength resistance - Find a ef for t. On a downhill slope, trainer resistance Endurance ride
hill one that has a 3-6% grade 3 mins easy level 1 or on rollers, gradually increase to include 20 min Cool Down
and last at least 5min (or use between each. cadence to maximum (maximum is climbing ef for ts: 10 mins Z1.
resistance on a turbo) this highest sustainable cadence that you can After your warm up
is a low RPM inter val, find a Cool Down sustain without bouncing in the saddle). include 20 mins per Coach
gear that allows you to hold 10 mins Z1 As the cadence increases, allow your hour @ 7/10 ef for t, Comments:
60 rpm and 5-6/10 ef for t. legs and feet to relax especially your 85+rpm. Enjoy the social
Star t the 5 min ef for t, ride in Coach toes. Hold your maximum right up to the aspect of a group
a seated position, hands in Comments: 1 min mark. Ef for t/intensity does not Cool Down spin while getting
the drops, focus on creating These ef for ts are need to be high. This is an easy gear
10 mins easy 2/10 the KMs in.
a smooth power ful pedal noticeably faster ef for t with high cadence not a high power
warm down. Group rides are
stroke and limiting upper than normal ef for t. Pedal at normal self selected great for not only
body movement. endurance pace cadence between ef for ts. Coach Comments: socialising and
but shouldn’t
Its easy to get getting the KMs in
Cool Down feel dif ficult to Cool Down carried away and the legs but also
10 mins Z1. sustain. You 5 mins 2/10 ef for t. star t going ver y for maintaining
should feel tired
hard, again these our bunch riding
Coach Comments: in the evening Coach Comments: should not be as skills and a variety
If you experience knee or after this session This session improves pedalling
hard as you can go of pace and
back pain, stop the ef for t. rather than ef ficiency, tr y to imagine a fluid pedalling ef for ts, more like intensities.
during it. motion when doing the high rpm ef for ts. just below TT pace.
 Plan
week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Aims: Speed tempo Aims: Speed tempo Aims: Climbing Aims: Endurance
(Group Spin)
Rest or Warm Up Rest or Warm Up Rest Warm Up Warm Up
Yoga 10 mins progressive build. Yoga 10 mins progressive build. or 12 mins steady build 15 mins progressive
Yoga through zones to finish build.
Main Session Main Session at 5 out of 10 ef for t.
Endurance pace session to Endurance pace session to Include 3 x 30 sec high Main Session
also include 4 x 10 mins also include 2 x 20 mins cadence easy gear Group ride of your choice/
focusing on sustain 5-6/10 focusing on sustain 5-6/10 pedalling. endurance spin if you
ef for t. 3 mins easy between ef for t. 3 mins easy between don’t have a local group.
each. each. Main Session
Endurance ride to include Cool Down
Cool Down Cool Down 10 min climbing ef for ts: 10 mins Z1.
10 mins Z1. 10 mins Z1. After your warm up
include 10 mins per hour Coach Comments:
Coach Comments: Coach Comments: @ 7/10 ef for t, 85+rpm. Enjoy the social aspect of
If you experience knee or This session improves a group spin while getting
back pain, stop the ef for t. pedalling ef ficiency, tr y to Cool Down the KMs in. Group rides
imagine a fluid pedalling 10 mins easy 2/10 warm are great for not only
motion when doing the high down. socialising and getting
rpm ef for ts. the KMs in the legs but
Coach Comments: also for maintaining our
Its easy to get carried bunch riding skills and
away and star t going ver y a variety of pace and
hard, again these should intensities.
not be as hard as you
can go ef for ts, more like
just below TT pace.

Monday Tuesday
Aims: Speed tempo
Rest or Warm Up
Yoga 10 mins progressive build.
Main Session
Endurance pace session
to also include 2 x 5 mins
focusing on sustain 5-6/10
ef for t. 3 mins easy between
each.
Cool Down
10 mins Z1.
Coach Comments:
This weeks focus is all about
freshening up ahead of the
main event on Sunday. At the
same time we want to keep
all that fitness you have
build up over the last 12
weeks. As such we will keep
some of the same training
but with much less time
on the bike and much less
duration for the inter vals.
Wednesday Thursday Friday Saturday
Aims: Climbing
Rest or Warm Up Rest
Yoga 12 mins steady build through or
zones to finish at 5 out of Yoga
10 ef for t. Include 3 x 30
sec high cadence easy gear
pedalling.
Main Session
Shor t ride to include 3 min
climbing ef for ts:
After your warm up include
3 x 3 mins @ 7/10 ef for t,
85+rpm.
Cool Down
10 mins easy 2/10 warm
down.
Coach Comments:
Its easy to get carried away
and star t going ver y hard,
again these should not be as
hard as you can go ef for ts,
more like just below TT pace.
Plan
week 13
Sunday
Aims: Tune up day Aims: The main event
Warm Up Warm Up
15 mins progressive Tr y to get a little warm up
build. before the event.
Main Session Main Session
Shor t, super easy cycle Get out there and enjoy
to spin the legs before the great event and
tomorrows big event. strong fitness you have
Maximum 45 mins-1 hr worked hard to build.
today.
Coach Comments:
Include 1 x 3 mins of Today is all about
the speed tempo ef for ts enjoying the big event.
and 1 x 2 mins of the Set little reminders on
climbing ef for ts from your bike computer to
earlier in the week. eat and drink little and
often to ensure you stay
Cool Down hydrated and fuelled.
10 mins Z1.
Coach Comments:
If you experience knee
or back pain, stop the
ef for t.
Best of luck from all
the team at Wicklow 200