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Boost bike power by 10 watts
If you’re serious about improving your cycling, a power meter is a must. Over the last few years they’ve really come down in price, with models by Stages and
Garmin now retailing at around £600. In addition, more and more gyms have Wattbikes and several home turbo-trainers can measure power. Power measurement is within most people’s grasp, but the problem is that people don’t know what do with it. That’s where this plan comes in.
It’s a winter/spring triathlon training programme for beginner to
intermediate athletes looking to race at sprint and Olympic distance. It includes regular swims, runs and bike rides, with a focus on using a power meter intelligently to improve your Functional Threshold Power (FTP). The basic ideas in this plan can easily be adapted to suit longer distance triathlon or duathlon events too.
You’ll see that the first week includes a Critical Power 20-minute bike test (known as a CP20). This involves riding as hard as you can sustainably manage for 20 minutes. Make a note of your average power for
the 20-minute test – this is known as your CP20 wattage. You’ll need to multiply this by 95% to get your Functional Threshold Power (FTP) in watts. Once you know your FTP you can start using the Training Zones box on this page. At the end of the six weeks there is another CP20 test so that you can see how much your power has changed. Providing you’ve followed the plan, gains of 10-15 watts are not uncommon.
There are two mid-week bike workouts, designed to improve your FTP. It’s easier to do these on a static bike, but not essential. The run workouts should help you improve too, and are at one of three intensities – easy, tempo and hard. For these sessions it’s helpful if you have some idea of your current race pace for 5km and one hour. The swim sessions are prescribed in terms of your perceived exertion out of 10, with 1 being no effort and 10 being an all-out sprint. However, you’ll improve quicker if you attend coached group swim sessions.
There is also a Key to help you understand abbreviations. Listen to your body and if you feel excessively fatigued or sore, take two days off completely and reassess before you resume training.
Get set for spring with Phil Mosley’s bike-focussed sprint- and Olympic- distance triathlon plan
TRAINING PLAN
DAY WORKOUT 1 WORKOUT 2
Sun
Sat
Fri
Wed
Tue
Thur
Mon
WEE
K 1
SwimWU 6x50m easy as (FC/PULL/KICK/FC/BACK/PULL) +5secs rests MAIN 8x50m FC as 25m at 9/10, 25m at 5/10 +15secs, 200m KICK at 7/10 +30secs, 4x100m FC at 9/10 +30secs WD 100m FC, 100m BACK
Bike
Swim
Bike
Run (endurance)
WU 10mins Z2, 5mins as (15secs Z4, 45secs Z2)MAIN 4x5mins at 86-90% of FTP (Z3) +60secs recoveries in Z1 WD 5mins in Z2
1hr 15mins ride in Z2 (Z3 on the hills)
Off road if possible for 45mins. Run in Zone 2, but use the landscape for short fartlek intervals in Zones 3 to 4
WU 4x100 as (50m KICK, 50m FC, 50m PULL, 50m KICK) +20secs rests MAIN 8x50m at 8/10 +15secs rests, 100 as (50m FISTS, 50m FC) at 6/10, 4x100m FC at 8/10 +15secs rests, WD 100m BREAST at 5/10, 100m KICK at 6/10
RECOVERY
Bike
Sun
Sat
Fri
Wed
Tue
Thur
Mon
WEE
K 2
Swim Run
Bike
Swim Run
Bike
Run
WU 10mins Z2, 5mins as (10secs Z5, 45secs Z2) MAIN 15mins, 10mins both at 86 to 90% of FTP (Z3) +2mins recovery in Z1 WD 5mins Z2
1hr 30mins ride in Z2 (Z3 on the hills)
WU 10mins easy jog, 5mins as (15secs at 5km race pace, 45secs easy jog) MAIN 8x60secs at 5km race pace +2mins jog recoveries WD 5mins easy
WU 2x (100m FC, 50m SINGLE) MAIN 4x50m FC at 8/10 +15secs, 2x100m FC at 8/10 +20secs, 200m FC at 8/10 +30secs, 2x100m FC at 8/10 +20secs, 4x50m FC at 8/10 +15secs WD 100m FC, 50m SINGLE, 100m PULL, 50m SINGLE
Easy run at conversational pace
Easy run at conversational pace
RECOVERY
Bike
Sun
Sat
Fri
Wed
Tue
Thur
Mon
WEE
K 3
SwimWU 4x(50m FC, 50m BACK, 50m FC) +5secs MAIN 2x50m FC at 7/10 +10secs, 2x50m FC at 8/10 +15secs, 2x50m FC at 9/10 +20secs, 2x50m FC at 10/10 +25secs, 200m FC as (50m at 7/10, 8/10, 9/10, 10/10) +60secs WD 200m FC
Run
Swim
Bike
Run
WU 10mins easy jog, 5mins as (15secs at 5km race pace, 45secs easy jog) MAIN 10mins at approx 1hr race pace WD 5mins easy
1hr 15mins ride in Z2 (Z3 on the hills)
Easy run at conversational pace
WU 2x(50m FC,50m BACK, 50m BREAST, 50m PULL) +10secs rests, 200m KICK MAIN 4x50m FC at 8/10 +10secs rest,3x100m FC at 8/10 +20secs rest, 200m FC at 8/10 +30secs rest WD 200m KICK, 100m BACK, 100m BREAST)
RECOVERYWU Warm up, MAIN Main set, WD Warm down, FC Front crawl, PULL Front crawl with a pull-buoy float between your thighs, KICK Kick with a float held out in front, SECS seconds, BACK Back stroke, BREAST Breast stroke, FIST FC with clenched fists, SINGLE Single-arm FC drill (triradar.com/training-advice/triathlon-training-perfect-single-arm-stroke/), Z1 Training Zone 1, Z2 Training Zone 2, Z3 Training Zone 3, Z4 Training Zone 4, Z5 Training Zone 5, Z6 Training Zone 6
RECOVERY
Phot
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DESCRIPTION % FTPZ1 Active recovery <55Z2 Endurance 56-75Z3 Tempo 76-90Z4 Lactate threshold 91-105Z5 Vo2 max 106-120
Anaerobic capacity 121-150
KEY
TRAINING ZONES GUIDE6 WEEK PLAN
IS THIS PLAN FOR YOU?
Goal Improve CP20 by up to 10 watts
Timescale 6 weeks
Start point Cycle 1hr 15mins, Run 35mins, Swim 1500m
Level Beginner to intermediate
RECOVERY
RECOVERY
WU 12mins Z2, 5mins as (10secs Z5, 45secs Z2), 3mins Z2 MAIN 20mins bike power test. Ride as hard as you can sustain for 20mins. Record your average power WD 5mins Z2
Bike
Run Easy run at conversational pace
Run Easy run at conversational pace
RECOVERY
RECOVERY
RECOVERYWU 10mins Z2, 5mins as (20secs Z3, 40secs Z2) MAIN3x8mins in upper Z2, big gear, 60RPM, +3mins recoveries in low Z2 (normal cadence) WD 5mins Z2
RECOVERY
RECOVERY
RECOVERY
RECOVERY
RECOVERY
RECOVERY
RECOVERY
RECOVERY
WU 10mins Z2, 5mins as (10secs Z5, 45secs Z2) MAIN 5x5mins at 86 to 90% of FTP (Z3) +60secs recoveries in Z1 WD 5mins Z2
WU 2x(50m FC, 50m BACK, 50m FC, 50m BREAST) +15secs MAIN 2x(200m PULL at 7/10 +20secs, 100m FC at 9/10 +10secs), 2x200m FC as (50m each at 6/10, 7/10, 8/10, 9/10) +45secs rest WD 200m (50m KICK/50m FC)
Z6
RECOVERY
RECOVERY
RECOVERY
TrainingZone
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Bike
Sun
Sat
Fri
Wed
Tue
Thur
Mon
WEE
K 4
SwimWU 200m FC, 100m BACK,100m BREAST, 200m FC MAIN 400m FC at 7/10 +40secs rest, 300 PULL at 7/10 +30secs rest, 3x100m FC at 9/10 +30secs rests WD 200 as (50m BACK, 50m BREAST, 50m FC, 50m PULL)
Run
Bike
Swim Run
Bike
Run
WU 10mins Z2, 5mins as (10secs Z5, 45secs Z2) MAIN2x15mins at 86-90% of FTP (Z3) +2mins recoveries in Z1 WD 5mins Z2
1hr 45mins ride in Z2 (Z3 on the hills)
WU 10mins easy jog, 5mins as (15secs at 5km race pace, 45secs easy jog) MAIN 6x90secs at 5km race pace +2mins jog recoveries WD 5mins easy
WU 300m as (50m FC, 50m SINGLE), 100m KICK, 200m as (50m PULL/50m SINGLE) MAIN 4x(200m PULL at 6/10 +15secs rest, 4x50m FC at 9/10 +30secs rest) WD 200m easy FC/BACK
Easy run at conversational pace
Easy run at conversational pace
RECOVERY
Bike
Sun
Sat
Fri
Wed
Tue
Thur
Mon
WEE
K 5
SwimWU 2x200m as (50m FC/BACK/FC/KICK) +15secs, 200m as (50m SINGLE/50m FC) MAIN 4x100m as (100m FC/100m PULL) at 8/10 +45secs, 100m KICK at 5/10, 4x100m FC as (50m 9/10, 50m 5/10) +15secs WD 200m
Run
Bike
Swim Run
Bike
Run
WU 10mins Z2, 5mins as (15secs Z4, 45secs Z2) MAIN20mins, 15mins both at 86-90% of FTP (Z3) +2mins rests in Z1 WD 5mins in Z2
WU 10mins Z2, 5mins as (15secs Z4, 45secs Z2) MAIN 9,8,7,6mins all at 86-90% of FTP (Z3) +60secs recoveries in Z1 WD 5mins in Z2
2hrs ride in Z2 (Z3 on the hills)
WU 10mins easy jog, 5mins as (15secs at 5km race pace, 45secs easy jog) MAIN 20mins at approx 1hr race pace WD 5mins easy
WU 100m FC, 100m SINGLE, 100m FC MAIN Timed 1500m: 5x100m FC at 7/10 +10secs. 5x100m FC at 8/10 +10secs. 4x100m FC at 9/10 +10secs. 1x100m FC at 10/10. Subtract 2mins 20secs from total to get 1500m time WD 100m BACK
Easy run at conversational pace
Easy run at conversational pace
RECOVERY
RECOVERY
Bike
Sun
Sat
Fri
Wed
Tue
Thur
Mon
WEE
K 6
SwimWU 300m as (25m KICK/50m FC) MAIN 4x200m FC as (50m at 6/10, 50m at 7/10, 50m at 8/10, 50m at 9/10) +30secs rests, 2x100m PULL at 7/10 +15secs rests WD 200m easy BACK/BREAST
Run
Swim
Bike
Run
Easy run at conversational pace
WU 12mins Z2, 5mins as (10secs Z5, 45secs Z2), 3mins Z2 MAIN 20mins test. Ride as hard as you can sustain for 20min. Record average power WD 5mins Z2
Easy run at conversational pace
WU 200m FC, 50m SINGLE, 100m PULL, 50m FIST MAIN 2x(4x100m FC) as: 100m at 7/10 +20secs, 100m at 8/10 +25secs, 100m at 9/10 +30secs, 100m at 10/10 (+100m FC recovery at 4/10) WD 200m BACK/BREAST, 100m FC
DAY ESSENTIAL WORKOUT OPTIONAL WORKOUT
RECOVERY
RECOVERY
RECOVERY
RECOVERY
RECOVERY
RECOVERY
RECOVERY
RECOVERY
RECOVERY
RECOVERY RECOVERY
RECOVERY RECOVERY
RECOVERY RECOVERY
RECOVERY
RECOVERY
WU 10mins Z2, 5mins as (10secs Z5, 45secs Z2) MAIN3x10mins at 86-90% of FTP (Z3) +90secs recoveries in Z1 WD 5mins Z2
WU 10mins Z2, 5mins as (20secs Z3, 40secs Z2) MAIN4x6mins in upper Z2, big gear, 60RPM, +2mins recoveries in low Z2 (normal cadence) WD 5mins Z2
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