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Can I Modify the 7-Day Cycling Training Plan?

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by (120 points)
Does the supplied 7-Day Cycling Training Plan allow for any modification in terms of personal specifications or preference?

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by (740 points)
That sounds funny you just need to go along – if you know that the shaking up is hard distribute this workout to sprints, and if you know that something has to be drunk make sure you have already been a filler before you drink it, ‘you don’t touch the drums’, so everybody else. However, the strength doesn’t have to be performed every day of the week, more fortunately, this is not the case. Both Flihane and Sanchez are in agreement with Effort being there to be expended. The Week Full Cycles assist in regeneration before, during and after periodisation encompassing 2 kinds of volume workouts within a week cycle.
by (100 points)
Probably the simplest and yet most comprehensive training plan Ive heard so far. Easily within reach of us working joes as far time investment goes. Cheers guys!
by (100 points)
I build a 4-week plan off your content with John where you discussed 3 workouts to improve your FTP. Started with 10.5 hours in week one and ended with about 11.5 hours in week 3 and 4. TSS steadily increasing from week to week with Monday and Thursday usually being rest days. This week I am going down to maybe 7-8 hours riding and then testing FTP again next week to see whether there was improvement. I would be interested in a maintenance plan, like I won't start a new 4-week plan over the holidays due to travel, so maybe mid-January would be a time to start again. But would you just follow the 80/20 mantra until then, i.e. 80ish % work in Z1/Z2, some 10-15% Z3 and 2 higher intensity (Threshold/VO2) workouts per week?
by (100 points)
A huge thanks  I can finally put some structure around my unstructured training
by (100 points)
Tristan I've been on this training plan for just over 3 weeks. Just wondering if I need to progress my day 5 VO2 max intervals. Previously I had been doing VO2 max session of 4mins on 4 mins off and I would this for 4 sets once per week( I would be too knackered to do a 5th set) and for rest of the week I would be doing Zone 2 . On this program on VO2 max day I've done 5 x 2mins for a couple of weeks and  today I did 10 X 1mins. Should I progress this to 4 x 4 mins ? I like the structure of this program with nominated recovery and hard days.
by (100 points)
Love these one on one with the pros and their coaches. Keep them coming! …I’ve been on a certain “popular” program for about 2 years now, this year kinda lost it with time and I think I burned out last year.. but I’d like to see how you build a program to suit your adaptations. ie do you use just tss or increase volume like would you go from 8hrs to 9hr to 10 and so on, or go from 400 tss to 450 to 500 each week? Or is there something else that you’d use? Strava relative effort / CTL? Very curious.
by (100 points)
Great content Tristan and John, My interest would be how to incorporate strength work to this plan since i am aging and i am relatively new to cycling and i feel my legs are weak.
by (100 points)
Awesome content, thx! Maybe you know how to combine that schedule with a gym in a pre-season work?
by (100 points)
LOVE this kind of content mate - keep them coming! <3
So so so useful for us noobies =)
Has anyone else in same boat as me and does specific workouts only indoors? Any tips on how to do the outside?
Can I maybe import workout ot my Garmin from some workout builder?
by (100 points)
Love the content! Not sure if you plan on going into details, but should this plan avoid hills and gravel trails? Also, could you share your bike setup? Oh, and Girona looks sweet!!
by (100 points)
Really great content, and thanks to John for sharing his expert insights. Would this programme be more suited to someone who is racing, and if so, how would you adapt it for a rider focused on gran fondos? Substitute the HIIT session for another threshold session for example? Thanks in advance for any help and insight you can offer.
by (100 points)
That would be helpful for me, thanks :)
by (100 points)
I would like to know how to implement strength training into this routine? Thx
by (100 points)
What about the work In the Gym? Don’t fit In this plan? Should’ve been done in a month plan?
by (100 points)
Anyone mix strength training in? If so, what does that look like for you ?
by (100 points)
Hi Tristan! I'd love to hear the science behind recovery rides. From an outsider, (of the cycling world) looking in, it would appear a great opportunity to use that time for recovery resistance training. To grease the movements, at a low intensity, that cycling cannot give you. Thinking of hip hinge and unilateral upper body movements. What's John's take on this?
by (100 points)
Are there differences in your plan, when a person start biking just some month ago?
Think in length of trainings?
by (100 points)
Thanks! Can this program or the other 28 program be used all year?
by (100 points)
Is this for any month of the year,would you need to change it around to keep adaption going
by (100 points)
can i follow this on an indoor trainer when limited via work or other commitments ?
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