Labor Day is a mixed emotion Holiday for me, on the one hand it signifies the beginning of Fall and cyclocross season (my 2 favorites!), but it is also the “end” of Summer.  Fret not though, there is still plenty of riding time available, and cycling in the Fall can be the best (and prettiest) time of the year to ride.  Just think…apple cider donuts…hot cocoa…pumpkin beer (okay maybe not that one)…crisp cool mornings, and warm sunny afternoons…you get the point here!  Let’s not focus on the negatives, and utilize these next 3 days to become a stronger rider and start the Fall season off right!

The following 3 day plan starts off with high-intensity on Saturday (VO2 Max), mid-intensity on Sunday (Threshold / Sweet Spot), and lower-intensity on Monday (Endurance / Tempo).  Working this way will allow you to hit the highest output when your body is fresh, and as you become fatigued, the intensity drops off accordingly.  So, please don’t change the order of these workouts, there is a method to the madness.

Saturday’s Workout: VO2 5×3 + SST 2×10

VO2 + SST

Time: 1 hour and 22 minutes

Intensity Factor: .87

Training Stress: 102.7

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3×30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-5x 3 minutes @VO2 Max Zone (115% FTP) @85-95 RPM, with 3 minutes recovery (55% FTP) between.
-Recover for 5 minutes after the 5th interval.
-Then, 2x 10 minutes @Sweet Spot zone (90% FTP) @95+ RPM, with 5 minutes recovery (55% FTP) between.
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Garmin file here | Zwift file here

Sunday’s Workout: Kitchen Sink

2017-09-01_1024

Time: 2 hours

Intensity Factor: .81

Training Stress: 132.2

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3×30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
——
MAIN SET:
-10 minutes @FTP @100+ RPM
-15 minutes recovery @Endurance zone (65% FTP) @Comfortable cadence
-20 mins @Tempo zone (75% FTP) @80 RPM with a 20 seconds burst @VO2 Max zone (120% FTP) @110+ RPM every 3 minutes
-15 minutes recovery @Endurance zone (65% FTP) @Comfortable cadence
-5x 1 minute @VO2 Max zone (120% FTP) @90-100 RPM, 1 minute recovery (55% FTP) @Comfortable cadence
-15 minutes recovery @Endurance zone (65% FTP) @Comfortable cadence
-10 minutes @FTP @100+ RPM
——
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Garmin file here | Zwift file here

Monday’s Workout: Endurance / Tempo Ride

2017-09-01_1031.png

Time: 2 hours and 30 minutes to 5 hours (depending on athlete training availability)

Intensity Factor: .75

Training Stress: 140 to 270 (depending on ride length)

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3×30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
——
MAIN SET:
-Ride for 2 to 4 hours @Endurance/Tempo zone (55%-90% FTP)
-Keep your cadence in a comfortable range and your effort steady
——
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

-Riding at your Endurance/Tempo zone for long periods of time will increase your endurance, increase mitochondrial density, increase glycogen storage, increase plasma volume, and increase your cardiac stroke volume and cardiac output to name a few.
-It is important to stay within these zones for as much time as possible during this ride, so no surges going uphill and try not to coast when going downhill.

Garmin file here | Zwift not recommended for this ride for sanity reasons

Plan Totals

Total Time: 6 hours and 12 minutes to 10+ hours (depending on athlete training time)

Average Intensity Factor: .81

Total Training Stress: 375 to 505 (depending on athlete training time)

Get out there and RIDE!

❤️ GC Coaching

About the Author Shayne Gaffney

Shayne holds a bachelors degree in biology, is a USA Cycling Level 2 Certified Coach, USA Olympic Committee Safe Sport Certified, and a Category 3 road and cyclocross racer. He is the owner of GC Coaching and the creator and director of P2 Cycling. He can be contacted directly via info@gaffneycyclingcoaching.com

Leave a Reply