@Jake
First day of adaptation and after 17mins of warming up on gym bike, cops arrived and closed down gym.
Bummer. Should I start 18wk ss which is part of my winter plan as suggested by Frank ? (I have no gym equipment apart from a few dumbbells a yoga mat and a bikeerg)
Holy cow that is a firm lockdown!
I did not mean to imply simply move onto the 18 weeks: rather do as much of the at home resistance training plan as you can and bake in some of the 18 weeks sweet spot plan.
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Ah right. Don’t have the home plan just the normal 32 week bundle. I’m gonna knock that over to coaching subscription and see what @Jake suggests. Thanks.
That is absolutely crazy! But on par for the times we live in. We are all learning how to handle this on the fly. But being 8 months into this we are figuring things out. Including planning in advance by designing an at home weight plan:
Even if that wasn’t a possibility, even though you really need to try to make it one, you should do the on the bike strength workouts. Those are the rides in the first 13 weeks of the 32 week plan. You will see muscle tension intervals, sprints and standing starts. It would get a bit more complicated for us to give you workouts out of side of them while removing weight training. That would be basically designing a personal training plan which is more 1 on 1 coaching than the coaching subscription.
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Okay if I sort out a squat rack and plough ahead as is or will I delete present 10 week weights portion and start 32 week from scratch?
With you plan of racing March or April you should start with week 4 of the 32 week offseason plan. Start there and forge ahead. After the first 4 weeks we can revisit with where you are and how things are going
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Great. Thanks alot for this @Jake
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@Jake I will have to set my 1RM on this Friday as gym facility I use is closed at weekend & I won’t get access on Sunday. I presume this is just a clean swap-out between Friday & Sunday workouts which I plug into TP ?
Yes just swap! Do Friday. Make sure you are rested and ready on Friday.
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@Jake getting stuck into the weights and on day 2 of Hypertrophy. Can’t access a leg curl machine so using a resistance band tied to a pillar and lying on belly to pull heels up to backside. I’m finding this tougher than the Squats and really feel it afterwards. I’m using a mauve coloured band which is probably mid-range. Is there anything else I could use for leg curls? I feel my training is heading in right direction thanks to you and this forum.
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That sounds like a great alternative and you are engaging your hamstring which you want! You could also just lay on your stomach with arms slightly in front of you propping you up slightly and use a dumbbell between your feet.
You could also do kettlebell deadlifts:
Great advice thank you
@Jake Finishing off hypertrophy week 2 today.
Can you please shorten my resistance program so I can be ready to start my race intervals 3rd Feb to prepare for A Race on March 17th.
I don’t know what weeks to cut out of resistance program from here on in. Thanks
@Jake Oh forgot to mention…when should I start my ss2 please?
Hi Frank!
So the power phase had 3 weeks and I switched that to only 2 weeks. I think the strength and power phases can be really beneficial. It gives you change to take what you have done in the hypertrophy phase and make your power explosive! You get some strength work with the sprints and standing starts. Also you can still get some endurance riding in on the weekend to slowly start to build a strong base.
The last week of the resistance phase I added a new years day ride and also shortened the weekend to make it a bit of recovery before starting the first sweet spot plan.
The first sweet spot plan I have you starting off with a field test. Good to get a baseline of your current FTP. We will get another one in after some sweet spot and interval training. I also have the first Tuesday shorter with just openers as well. This is to help you not only be prepared with your test but also a pseudo recovery period.
Then I also made sure we put in a regeneration week before you start the interval training plan. We might just mix some of sweet spot 2 and the interval plan. We can make those adjustments when we get closer to that point. Some point at the end of February we will do another field test.
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@Jake Thank you so much for this . Now you have laid it all out on a plate for me.
@Jake can you switch out my Thursday workouts for the remainder of December please as gym Thursdays clash with this grandad’s baby sitting duties 
Hey Frank,
Coach @Allie will be handling your coaching subscription at this point. We are streamlining it a bit. So each 4 weeks a coach, for you Coach Allie, will go into TrainingPeaks analyze and make adjustments as needed. You should see a workout titled “coaching subscription” and this is where you will now put your questions, needs and things you want the coach to look at. This will make things better as everything will be in TrainingPeaks.
Good luck Frank! You are in good hands and Coach Allie will get you set up.
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Thanks for everything you’ve done @Jake
Good luck
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@Allie gym instructor advised against jump squats so did these instead
https://youtu.be/XOTO2qWRy9U