News
TrainingPeaks Retail Store is Now Open
Start Browsing
- Products / Plans
- / Plans & Exercise Libraries
Plans & Exercise Libraries
- About Plans
- Authors
- View Author
- Training Plans
- Meal Plans
- Search for Plans
- Popular Plans
- Exercise Libraries
- Buy Exercise Library
- Buy Plan
- Featured Authors
- Browse by Event
Running
Marathon Half Marathon 10 K Plans 8 K Plans 5 K PlansTriathlon
Ironman Triathlon Half-Ironman Triathlon Olympic Triathlon Sprint Triathlon Base Period Youth TriathlonCycling
Century Power Meter Time Trialing Cyclo-Cross Road Cycling Mountain Biking Cross Country MTB 100 Mile MTB BMX ComputrainerSeasonal Plans (All Types)
Spring Summer Fall Winter Off SeasonNutrition
Weight Loss Weight Gain Vegetarian All Nutrition PlansOther
Adventure Racing Duathlon XTerra Strength Core Strength Youth Plansclick plan name for plan description
You are currently riding three days per week. These days might be indoor riding, outdoor riding or some combination of both. The first week of the plan shows the first ride begins with a 30- to 45-minute ride on Monday, a 45- to 60-minute ride on Thursday and a 45- to 60-minute ride on Saturday. A range of times is given to accommodate some individual differences. The weekday rides do not build much, however, the long weekend rides build to between 1:30 and 1:45.
Cycling: Beginner Endurance Cyclist, 30-mile ride goal: 1.5 to 3.75 hrs/wk
by Gale Bernhardt 6 weeks $39.95
by Gale Bernhardt 6 weeks $39.95
PROFILE
This plan is designed for someone wanting to get into cycling or get back into cycling after a long lay off or perhaps you are new to endurance cycling. You are a busy person and can only devote three days per week to training. You need to see results quickly or you get discouraged.
Right now you are not cycling or doing any aerobic exercise. You will devote three days per week to cycling. If the days you can exercise are different than the ones shown on the plan, you can move the workouts to fit your personal needs. If possible, separate exercise days by a day off.
Use the rating of perceived exertion column the “Training Intensity” document to gauge your exercise intensity. Find the supporting documents you need to help you with this plan in the right column of this main page.
in the right column of this page.
GOAL
Your goal is to go from a current state of fitness hibernation to completing a 30-mile ride in six weeks. Your event can be self-designed or you can shop for an event that is hosted by someone else. An event search on Active.com will help you find the perfect event.
The plan is written for someone that will average between 12 and 14 miles per hour for the 30 miles. Your event ride time is estimated to be between 2:10 and 2:30.
This plan is also available in the book, Training Plans for Cyclists
published by VeloPress.
This 12-Week training plan is designed for the beginning cyclist that is looking for a plan to follow to get fit. This plan begins with three, 30-minute rides and builds to a goal-ride of 24 to 30 miles on Saturday of Week 11. Week 12 is a rest week with a 5-mile time trial included to benchmark your fitness.
Each week of the plan has three cycling workouts, one equipment or technique tip, a nutrition tip and one of my favorite motivational quotes. A Kudo comment is included on one ride each week to help keep you on track. Have a look at the plan preview and the goals listed below to see if this plan is right for you.
Goals of the plan:
- Ride three times per week for 12 weeks to build fitness
- Build the long weekend ride from 30 minutes to a goal, destination ride around 24 to 30 miles. (This will take you around 2 hours if you average 12 to 15 miles per hour (mph).)
- Establish cycling as a routine.
- Get fit.
Each week of the plan has three cycling workouts, one equipment or technique tip, a nutrition tip and one of my favorite motivational quotes. A Kudo comment is included on one ride each week to help keep you on track. Have a look at the plan preview and the goals listed below to see if this plan is right for you.
Goals of the plan:
- Ride three times per week for 12 weeks to build fitness
- Build the long weekend ride from 30 minutes to a goal, destination ride around 24 to 30 miles. (This will take you around 2 hours if you average 12 to 15 miles per hour (mph).)
- Establish cycling as a routine.
- Get fit.
This is a free two-week block of training plan for those utilizing the Bike Tour plans. If you want to log your tour results, view the cool graphics from your tour and know what to do with your post-tour recovery, this plan is for you. All you have to do is use enter the promotional code “FreeBikeTour” (without the quotation marks) and guidelines for the tour days and a week of recovery are yours at no cost. Begin the plan on the first Monday of your bike tour week that you are riding. (Not the week prior to the tour.) Enjoy!
Cycling: Bike Tour Prep: Ride 5-6 days, Avg. 30 mi/day, 12-15 mph: 3 to 8 hrs/wk
by Gale Bernhardt 14 weeks $64.95
by Gale Bernhardt 14 weeks $64.95
This 14-week training plan is designed for the cyclist looking to successfully complete a bike tour that lasts five to six days. The average mileage per day on the tour is 30 miles and you plan to ride an average of 12 to 15 miles per hour while on the tour. The training plan prepares you for your tour by utilizing a combination of strength training days and cycling days. The weekly hours of the plan ranges between 3:00 and 8:00, very manageable. By Week 11 of the plan you will be riding four or five days in a single week, with a three-day block of riding 1:30, 2:30 and 2:00. The plan does give you guidelines for adding or removing time from some of the ride days.
Have a look at the plan preview to see if the first week looks doable to you. If you are currently strength training, you can use your own plan or use the program suggested in the Supporting Documents. If you utilize in indoor cycling class for some of your training, simply use the guidelines in each training day to get the most from your class.
The plan is 14 weeks long and the last Sunday of the training plan is the first day of the bike tour. This day is your “event” day.
So you can enjoy the bike tour, log your tour results, view the cool graphics and know what to do with your post-tour recovery, there is an additional training block titled See Bike Tour And Recovery – All Tours designed for athletes using the tour training plans. All you have to do is use enter the promotional code “FreeBikeTour” (without the quotation marks) and instructions for the tour days and a week of recovery are yours at no cost.
I love bike tours; I hope you have a grand time.
Have a look at the plan preview to see if the first week looks doable to you. If you are currently strength training, you can use your own plan or use the program suggested in the Supporting Documents. If you utilize in indoor cycling class for some of your training, simply use the guidelines in each training day to get the most from your class.
The plan is 14 weeks long and the last Sunday of the training plan is the first day of the bike tour. This day is your “event” day.
So you can enjoy the bike tour, log your tour results, view the cool graphics and know what to do with your post-tour recovery, there is an additional training block titled See Bike Tour And Recovery – All Tours designed for athletes using the tour training plans. All you have to do is use enter the promotional code “FreeBikeTour” (without the quotation marks) and instructions for the tour days and a week of recovery are yours at no cost.
I love bike tours; I hope you have a grand time.
Cycling: Bike Tour Prep: Ride 5-6 days, Avg. 45 mi/day, 15-18 mph: 4.5 to 10.25 hrs/wk
by Gale Bernhardt 14 weeks $64.95
by Gale Bernhardt 14 weeks $64.95
This 14-week training plan is designed for the fit cyclist (riding three days per week before beginning the plan) looking to successfully complete a bike tour that lasts five to six days. The average mileage per day on the tour is 45 miles and you plan to ride an average of 15 to 18 miles per hour while on the tour. The training plan prepares you for your tour by utilizing a combination of strength training days and cycling days. The weekly hours of the plan ranges between 4:30 and 10:15. By Week 11 of the plan you will be riding four or five days in a single week, with a three-day block of riding 1:30-2:00, 3:00 and a second 3:00 ride. The plan does give you guidelines for adding or removing time from some of the ride days.
Have a look at the plan preview to see if the first week looks manageable to you. If you are currently strength training, you can use your own plan or use the program suggested in the Supporting Documents. If you utilize in indoor cycling class for some of your training, simply use the guidelines in each training day to get the most from your class.
The plan is 14 weeks long and the last Sunday of the training plan is the first day of the bike tour. This day is your “event” day.
So you can enjoy the bike tour, log your tour results, view the cool graphics and know what to do with your post-tour recovery, there is an additional training block titled See Bike Tour And Recovery – All Tours designed for athletes using the tour training plans. All you have to do is use enter the promotional code “FreeBikeTour” (without the quotation marks) and instructions for the tour days and a week of recovery are yours at no cost.
Completing a bike tour is a nice accomplishment that compliments your fitness level long after the tour is done.
Have a look at the plan preview to see if the first week looks manageable to you. If you are currently strength training, you can use your own plan or use the program suggested in the Supporting Documents. If you utilize in indoor cycling class for some of your training, simply use the guidelines in each training day to get the most from your class.
The plan is 14 weeks long and the last Sunday of the training plan is the first day of the bike tour. This day is your “event” day.
So you can enjoy the bike tour, log your tour results, view the cool graphics and know what to do with your post-tour recovery, there is an additional training block titled See Bike Tour And Recovery – All Tours designed for athletes using the tour training plans. All you have to do is use enter the promotional code “FreeBikeTour” (without the quotation marks) and instructions for the tour days and a week of recovery are yours at no cost.
Completing a bike tour is a nice accomplishment that compliments your fitness level long after the tour is done.
This 12-Week training plan is perfect for the cyclist looking to successfully complete their first century (100 mile) ride. The athlete using this plan enjoys cycling and is currently cycling three or four days per week. Your current weekday rides are between 30 and 60 minutes long, which can include a spinning class. A weekend long ride of 75 to 90 minutes is currently doable. You would like to add a structured strength training program that compliments your cycling. For the next 12 weeks, your weekday training time is limited to around an hour on any given day. The plan includes one or two days of strength training each week, two weekday rides that are 30- to 60-minutes (with a few optional 75-minute rides) long and one or two rides on weekends. Week 1 of the plan includes two strength training days, three 60-minute rides and one 90-minute ride. The plan builds the longest training ride to 5:00 in Week 10. At the end of 12 weeks of training, you plan to comfortably complete a 100-mile ride taking six to seven hours of actual ride time.
Plan is available in the book “The Female Cyclist: Gearing up a Level”
Plan is available in the book “The Female Cyclist: Gearing up a Level”
Cycling: Century Bike Ride, Intermediate: 3.25 to 9.25 hrs/wk, 16 wks
by Gale Bernhardt 16 weeks $64.95
by Gale Bernhardt 16 weeks $64.95
This 16-week training plan is designed for the rider looking average around 16 or 18 miles per hour for a century ride. A strength training program is included in the plan. For the first eight weeks of the plan, strength training occurs twice per week. Beginning in Week 9, strength training is reduced to maintenance at once per week. Should you decide not to strength train, for whatever reason, simply delete the strength training workouts.
Weekday bike rides are between 30- and 60 minutes long with a few options for 75-minute rides. The last eight weeks of the plan includes muscular endurance intervals to improve speed at threshold. This training is more intense than the training in the beginner plan. Long training rides begin at 1:15 in Week 1and build to between 5:00 and 5:30 in Week 14. Training ranges from 3:15 to 9:15 per week, with one to three days off each week for recovery and other lifestyle activities. The plan includes a taper designed to improve average speed on event day. Prepare well, ride fast, have fun ~
Weekday bike rides are between 30- and 60 minutes long with a few options for 75-minute rides. The last eight weeks of the plan includes muscular endurance intervals to improve speed at threshold. This training is more intense than the training in the beginner plan. Long training rides begin at 1:15 in Week 1and build to between 5:00 and 5:30 in Week 14. Training ranges from 3:15 to 9:15 per week, with one to three days off each week for recovery and other lifestyle activities. The plan includes a taper designed to improve average speed on event day. Prepare well, ride fast, have fun ~
Cycling: Cyclist Base Period (Winter, Off-Season) Training, Level 2: 5.45 to 9.5 hrs/wk
by Gale Bernhardt 12 weeks $64.95
by Gale Bernhardt 12 weeks $64.95
Cycling Base Training, Level 2 – 12 Weeks
This 12-week plan is designed for an experienced and fit cyclist trying to keep good conditioning in the off-season. The athlete using this plan consistently rides a long ride each week, with or without a group. If you ride with a group, control the intensity as described in the plan. The long ride in the plan ranges between two and three hours. The length of this ride may be weather dependent. The athlete selecting this plan has had problems in the past trying to decide what to do in the off-season to maintain precious cycling fitness achieved during the summer season.
The plan is appropriate base training for road racers and mountain bike racers with goal events in the 2:00 to 3:00 range. It is also appropriate for cyclists that may not race, but want to ride fast in group rides or organized rides. (Century rides or multiday tours.) Before beginning this plan, you know your training zones described in the “Intensity Document.”
The training blocks are in three-week cycles to allow for good recovery. An aerobic time trial is included in the first week of the plan to help you monitor progress. Some of the workouts include a power option for athletes with access to power meters.
Weekly training hours do not vary much throughout the program, but training intensity does. This is perfect for fit cyclists with limited training time or for those living in cold locations in the off-season.
The goals of this plan include:
- Maintain a long ride of 2:00 to 3:00 hours throughout the plan.
- Reduce training in recovery weeks to 5:45 to absorb training.
- Keep training week hours at 8:00 to 9:30.
- Include a structured strength training program now, to improve cycling strength and speed after the 12-week plan is complete.
- Baseline test all-out time trial speed in Week 12 of the plan.
- At the end of the plan be prepared to move to a build or pre-event training block.
Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is perfect for you.
This 12-week plan is designed for an experienced and fit cyclist trying to keep good conditioning in the off-season. The athlete using this plan consistently rides a long ride each week, with or without a group. If you ride with a group, control the intensity as described in the plan. The long ride in the plan ranges between two and three hours. The length of this ride may be weather dependent. The athlete selecting this plan has had problems in the past trying to decide what to do in the off-season to maintain precious cycling fitness achieved during the summer season.
The plan is appropriate base training for road racers and mountain bike racers with goal events in the 2:00 to 3:00 range. It is also appropriate for cyclists that may not race, but want to ride fast in group rides or organized rides. (Century rides or multiday tours.) Before beginning this plan, you know your training zones described in the “Intensity Document.”
The training blocks are in three-week cycles to allow for good recovery. An aerobic time trial is included in the first week of the plan to help you monitor progress. Some of the workouts include a power option for athletes with access to power meters.
Weekly training hours do not vary much throughout the program, but training intensity does. This is perfect for fit cyclists with limited training time or for those living in cold locations in the off-season.
The goals of this plan include:
- Maintain a long ride of 2:00 to 3:00 hours throughout the plan.
- Reduce training in recovery weeks to 5:45 to absorb training.
- Keep training week hours at 8:00 to 9:30.
- Include a structured strength training program now, to improve cycling strength and speed after the 12-week plan is complete.
- Baseline test all-out time trial speed in Week 12 of the plan.
- At the end of the plan be prepared to move to a build or pre-event training block.
Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is perfect for you.
Cycling: Cyclist Base Period (Winter, Off-Season) Training: 3.0 to 6.0 hrs/wk
by Gale Bernhardt 12 weeks $64.95
by Gale Bernhardt 12 weeks $64.95
This 12-week plan is perfect for the cyclist aiming to build or maintain base fitness. The plan helps you establish a training routine and it can be used as an endurance-building routine to prepare for longer rides. (Century rides, local weekend group rides or multi-day tours.) Go into the season stronger and faster by maintaining your fitness.
The goals of this plan include:
- Establish a fitness routine and stick with it – consistent training
- Improve your five-mile aerobic time trial average speed or average power in 12 weeks
- Lift weights and change the routine to improve cycling strength
- Build your longest ride from 1:00 to 2:15
- Begin lactate threshold training
Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is right for you.
The goals of this plan include:
- Establish a fitness routine and stick with it – consistent training
- Improve your five-mile aerobic time trial average speed or average power in 12 weeks
- Lift weights and change the routine to improve cycling strength
- Build your longest ride from 1:00 to 2:15
- Begin lactate threshold training
Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is right for you.
Cycling: Cyclist Base Period (Winter, Off-Season) Training: 3.75 to 7.5 hrs/wk
by Gale Bernhardt 12 weeks $64.95
by Gale Bernhardt 12 weeks $64.95
This 12-week plan is perfect for the cyclist aiming to build base fitness and build two consecutive days of cycling endurance. The plan provides a solid training routine and it can be used as an endurance-building routine to prepare for longer or faster rides. (Century rides, local weekend group rides or multi-day tours.)
The goals of this plan include:
- Establish a fitness routine and stick with it – consistent training
- Improve your five-mile aerobic time trial average speed or average power in 12 weeks
- Lift weights and change the routine to improve cycling strength
- Build your longest ride from 1:30 to 3:00
- Build weekend cycling hours from 2:30 to 4:45
- Begin lactate threshold training
Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is right for you.
The goals of this plan include:
- Establish a fitness routine and stick with it – consistent training
- Improve your five-mile aerobic time trial average speed or average power in 12 weeks
- Lift weights and change the routine to improve cycling strength
- Build your longest ride from 1:30 to 3:00
- Build weekend cycling hours from 2:30 to 4:45
- Begin lactate threshold training
Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is right for you.
Cycling: Cyclist Base Period (Winter, Off-Season) Training: 4.75 to 9.0 hrs/wk
by Gale Bernhardt 12 weeks $64.95
by Gale Bernhardt 12 weeks $64.95
This 12-week plan is designed for a fit cyclist looking for a goal-oriented base building plan. You are doing two strength training workouts each week and most weeks include workouts six days per week. Rest weeks include only five workouts to help with recovery.
The cyclist using this training plan can handle three to four difficult training days per week. The last three large training weeks include two threshold workouts per week. This plan is for an aggressive cyclist.
The goals of this plan include:
- Consistent strength training now, that will translate to stronger, faster riding later
- Improve your five-mile aerobic time trial average speed or average power in 12 weeks
- Build your longest ride from 1:30 to 3:00
- Build weekend cycling hours from 2:30 to 4:45
- Build weekly training volume from 6:15 to 9:00
- Begin lactate threshold training in Week 5 of the plan and Week 9 includes two threshold training days
Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is right for you.
The cyclist using this training plan can handle three to four difficult training days per week. The last three large training weeks include two threshold workouts per week. This plan is for an aggressive cyclist.
The goals of this plan include:
- Consistent strength training now, that will translate to stronger, faster riding later
- Improve your five-mile aerobic time trial average speed or average power in 12 weeks
- Build your longest ride from 1:30 to 3:00
- Build weekend cycling hours from 2:30 to 4:45
- Build weekly training volume from 6:15 to 9:00
- Begin lactate threshold training in Week 5 of the plan and Week 9 includes two threshold training days
Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is right for you.
Cycling: Level I Cyclist, Base (Winter, Off-Season) Training Plan, 3 to 6 hrs per wk
by Gale Bernhardt 12 weeks $64.95
by Gale Bernhardt 12 weeks $64.95
This plan is written for a cyclist that is looking to build foundation fitness (often called “base”), but is pinched for time. This plan can be used to build fitness preceding one of the other plans posted or just gaining new fitness can be an event on its own.
Sometimes keeping foundation fitness maintained is challenging, so this plan provides you with the framework and workouts to keep or get fit. The plan can be used in the off-season or any time you are looking to get or stay on track.
PROFILE
The plan is designed for a Level I rider. Before beginning the plan, you are riding two or three times per week, indoors or outdoors; but, your workouts are not consistent. It is not a problem for you to ride for an hour, though.
You are looking to build strength, endurance and increase your riding speed. You’d like to begin a weight training program, but don’t know where to begin.
One big issue you have is time. There is never enough time and you don’t have much of it to devote to staying fit. If you can see a training plan that would whip you into shape on three to six hours a week, you’d jump up and down.
Get ready to jump.
GOAL
Your goal is to workout consistently for twelve weeks to build foundation fitness. Your main goal is to complete some 80 to 90 percent of the weekly training hours, ranging from 3 to 6, in the plan.
Although you know that simply riding will improve your fitness, you want to improve your riding speed as well. In addition to riding speed, you want a long ride of around two hours to be comfortable and easy to complete.
THE PLAN OVERVIEW
The plan is structured with three weeks of training to build training volume and intensity, followed by one week of recovery. This is a four-week cycle format.
Find the supporting documents you need to help you with this plan in the right column of this main page.
in the right column of this page.
If you use this training plan, you will be ready to ride comfortably for two hours by the end of the plan. After you’ve completed this foundation fitness plan, you are ready to move on to another training plan.
This plan is also available in the book, Training Plans for Cyclists
published by VeloPress.
A century, or 100 mile ride, is a big goal for many cyclists. Add some big climbs and frequent rollers and the challenge is on!
The most important thing to completing a century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
To get your body ready for a century, you need to ride. This may seem obvious, but that's really all you have to do. Once you've gotten to the point where you can do 70 mile rides without knocking yourself out, you're ready for the century. Of course, you have to do your training in terrain that's at least as difficult as where you'll be doing your century. If you find you can ride a flat 70 miles easily and then try to do a century in the mountains, you may find is a very unpleasant experience.
The 10 week plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
The most important thing to completing a century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
To get your body ready for a century, you need to ride. This may seem obvious, but that's really all you have to do. Once you've gotten to the point where you can do 70 mile rides without knocking yourself out, you're ready for the century. Of course, you have to do your training in terrain that's at least as difficult as where you'll be doing your century. If you find you can ride a flat 70 miles easily and then try to do a century in the mountains, you may find is a very unpleasant experience.
The 10 week plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
Training program built for Time Trail race competition of 40 km.
Training program of 10 weeks suitable for athletes who wants to improve climbing ability.
10 Weeks to a Comfortable Tour de Cure Century
by Peter Cummings, USA Cycling Expert Level Coach 10 weeks $35.00
by Peter Cummings, USA Cycling Expert Level Coach 10 weeks $35.00
This Plan is for you IF: You are attempting only your first or second century, you are in good health and have been approved to exercise by you doctor and you have, on average, 7 hours a week to exercise. You have been exercising regularly (3 times weekly) immediately prior to starting this plan. You are familiar with Heart Rate Zone training and know your personal zones.
Be fully prepared for this years Hilly Hundred. By dedicating 8 to 12 hours per week this plan will ehlp you be as prepared as possible for this event.
10 WK Cycling Strength & Injury Prevention, Mountain Bike, Road Racing, Xterra By Dr Jeff Banas
by Dr Jeff Banas 10 weeks $47.95
by Dr Jeff Banas 10 weeks $47.95
10 Week Cycling Specific Strength Training, Injury Prevention, Core, Strength Nutrition Protocols
Lack strength or power? Suffering from pain? Do you get injured easily? Are you scrawny or small? Have trouble moving heavy stuff?
Looking for that untapped potential?
Most cyclists do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for cycling. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for cycling.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid.
How to find, and use, your fat burning zone.
Lack strength or power? Suffering from pain? Do you get injured easily? Are you scrawny or small? Have trouble moving heavy stuff?
Looking for that untapped potential?
Most cyclists do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for cycling. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for cycling.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid.
How to find, and use, your fat burning zone.
100W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
This plan is designed to help a new cyclist build up to being able to ride for 25 miles. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 1 hour on weekday workouts and for up to 1.5 hours on weekends. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a new cyclist build up to being able to ride for 25 miles in mountainous terrain. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 1 hour on weekday workouts and for up to 1.5 hours on weekends. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a new cyclist build up to being able to ride for 25 miles in hilly terrain. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 1 hour on weekday workouts and for up to 1.5 hours on weekends. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist build up to being able to ride for 70 miles in hilly terrain. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 1 hour and 40 minutes on weekday workouts and for up to 4 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 1.5 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist build up to being able to ride for 70 miles in mountainous terrain. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 1 hour and 40 minutes on weekday workouts and for up to 4 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 1.5 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist build up to being able to ride for 75 miles. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 1 hour and 40 minutes on weekday workouts and for up to 4 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 1.5 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist build up to being able to ride for 100 miles in mountainous terrain. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 2 hours on weekday workouts and for up to 5 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 2 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist build up to being able to ride for 100 miles in hilly terrain. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 2 hours on weekday workouts and for up to 5 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 2 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist build up to being able to ride for 100 miles. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 2 hours on weekday workouts and for up to 5 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 2 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist build up to being able to ride for 200 miles. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 2.5 hours on weekday workouts and for up to 7 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 4 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist build up to being able to ride for 300 miles. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 3 hours on weekday workouts and for up to 8 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 6 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
12 Week Complete Off-Season Cycling & Strength Plan (8-12 hours/week for HR & Power + Gym)
by Jeb Stewart 13 weeks $149.95
by Jeb Stewart 13 weeks $149.95
This plan includes STRENGTH, FLEXIBILITY and BIKE TRANING!!!
It is geared towards Florida cyclists looking to build their on and off-bike fitness in what are traditionally known as the base and build phases of the season on 8-12 hours of rdiding/week. It takes you from the end of your competitive season, through a transition, base, build right to the beginning of your racing season. That will be a perfect time to transition to my race peak and taper program.
It also includes an on-bike fitness test to help you determine your training zones. This plan will help you maintain and build upon the fitness you came into the off-season with and get you ready to start racing strong again when next season starts. Also includes a BONUS maintenance phase to continue after the initial 12 weeks in the gym to maintain the gains made this off-season.
It is geared towards Florida cyclists looking to build their on and off-bike fitness in what are traditionally known as the base and build phases of the season on 8-12 hours of rdiding/week. It takes you from the end of your competitive season, through a transition, base, build right to the beginning of your racing season. That will be a perfect time to transition to my race peak and taper program.
It also includes an on-bike fitness test to help you determine your training zones. This plan will help you maintain and build upon the fitness you came into the off-season with and get you ready to start racing strong again when next season starts. Also includes a BONUS maintenance phase to continue after the initial 12 weeks in the gym to maintain the gains made this off-season.
This is a 12 week CX (Cyclocross) plan for advanced level road or MTB racers to prepare for the short efforts of CX races. The plan includes many high intensity on bike workouts, core strength for balance and agility,running and dismount/mount practice.
Start this plan 12 weeks before your goal race.
Each week is 6-9 hrs worth of workouts, every 4th week is a rest week.
For best results, before starting this plan, a 8-12 week base should be completed. If coming off a road or MTB race season, allow for 1 or 3 weeks rest/transition before starting this plan.
Plan is designed to start on a Monday with longer workouts on weekends.
Start this plan 12 weeks before your goal race.
Each week is 6-9 hrs worth of workouts, every 4th week is a rest week.
For best results, before starting this plan, a 8-12 week base should be completed. If coming off a road or MTB race season, allow for 1 or 3 weeks rest/transition before starting this plan.
Plan is designed to start on a Monday with longer workouts on weekends.
This is a 12 week CX (Cyclocross) plan for intermediate level road or MTB racers to prepare for the short efforts of CX races. The plan includes many high intensity on bike workouts, core strength for balance and agility,running and dismount/mount practice.
Start this plan 12 weeks before your goal race.
Each week is 6-9 hrs worth of workouts, every 4th week is a rest week.
For best results, before starting this plan, a 8-12 week base should be completed. If coming off a road or MTB race season, allow for 1 or 3 weeks rest/transition before starting this plan.
Plan is designed to start on a Monday with longer workouts on weekends.
Start this plan 12 weeks before your goal race.
Each week is 6-9 hrs worth of workouts, every 4th week is a rest week.
For best results, before starting this plan, a 8-12 week base should be completed. If coming off a road or MTB race season, allow for 1 or 3 weeks rest/transition before starting this plan.
Plan is designed to start on a Monday with longer workouts on weekends.
This plan is geared towards Florida cyclists looking to build their fitness in what are traditionally known as the base and build phases of the season on 8-12 hours of rdiding/week. It takes you from the end of your competitive season, through a transition, base, build right to the beginning of your racing season. That will be a perfect time to transition to my race peak and taper program. This is a bike plan only and does not include strength, flexibility and nutrition information. It does include a fitness test to help you determine your training zones. This plan will help you maintain and build upon the fitness you came into the off-season with and get you ready to start racing strong again when next season starts.
12 Week Off-Season Strength Program for Cycling (w/ Bonus Maintenance Phase)
by Jeb Stewart 17 weeks $69.95
by Jeb Stewart 17 weeks $69.95
Correct imbalances, improve flexibility, muscular endurance, strength and power with this 3 month program. It will get you ready to race in 3 months and is perfect for the off-season. It comes with an additional 4 week maintenance phase to help you maintain the benefits you gain during the program and can be continued throughout your season. It has been designed specifically for cyclists and includes flexibility, core, stability, strength and power (plyometric) and maintenance exercises as photos, with training plans and workout cards. Designed to improve your cycling performance and prevent overuse injuries, this program will maximize the time you have available to spend in the gym and guarantees results. For all levels of cyclists, but primairly aimed at the serious enthusiast to competitive cyclist. For athletes with at least 1 year of weight training experience. All categories and disciplines.
Category2/B Grade Male cyclist already with a level of base fitness.
This program is designed for the aspiring female beginner cyclist undertaking a training plan for the first time. For further information, please contact info@daybydaycoaching.com
Category 1/A Grade/Elite Male cyclist already with base fitness.
This 12 week plan is aimed at road cyclists aged 18 to 45 who typically have a minimum of 1 to 2 years experience of recreational riding (approximately 6 to 10 hours per week) and wish to follow a structured plan to help prepare for entry level road racing.
The plan is intended to take you into the first race of the season and consists of 3 blocks of training seperated by recovery weeks. A Hill climb fitness test is used to assess starting fitness and calculate heart rate training zones, and also repeated during week 9 to monitor progress.
Prior to commencing this plan you should have 1 to 2 months of endurance riding totaling at least 500 miles.Weekly training volumes vary from 6 to 11 hours over a range of 4 to 6 training days per week. A variety of structured sessions are provided and aim to improve sprint, endurance, and threshold performance necessary for road racing.
Training sessions are prescribed based on heart rate zones and therefore a heart rate monitor is essential when following this plan. A spreadsheet is attached for the calculation of heart rate zones.
Heart Rate Zones (based on % maximum heart rate)
Level 1 = 0 to 64%
Lower Level 2 = 65% to 78%
Upper Level 2 = 79% to 88%
Level 3 = 89% to 94%
Level 4 = 95% to 100%
This is plan provides an ideal stepping stone into the tough training sessions required for successful road racing. Enjoy!
The plan is intended to take you into the first race of the season and consists of 3 blocks of training seperated by recovery weeks. A Hill climb fitness test is used to assess starting fitness and calculate heart rate training zones, and also repeated during week 9 to monitor progress.
Prior to commencing this plan you should have 1 to 2 months of endurance riding totaling at least 500 miles.Weekly training volumes vary from 6 to 11 hours over a range of 4 to 6 training days per week. A variety of structured sessions are provided and aim to improve sprint, endurance, and threshold performance necessary for road racing.
Training sessions are prescribed based on heart rate zones and therefore a heart rate monitor is essential when following this plan. A spreadsheet is attached for the calculation of heart rate zones.
Heart Rate Zones (based on % maximum heart rate)
Level 1 = 0 to 64%
Lower Level 2 = 65% to 78%
Upper Level 2 = 79% to 88%
Level 3 = 89% to 94%
Level 4 = 95% to 100%
This is plan provides an ideal stepping stone into the tough training sessions required for successful road racing. Enjoy!
This 12 week winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the winter without spending a large number of hours exposed to the elements each week.
The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W increments.
The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the winter plan you chose to follow this with a Spring plan or a pre-event plan the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.
The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.
The plan uses a higher intensity, lower volume, training model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the winter months.
As part of the plan it is also optionally suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the winter without spending a large number of hours exposed to the elements each week.
The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W increments.
The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the winter plan you chose to follow this with a Spring plan or a pre-event plan the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.
The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.
The plan uses a higher intensity, lower volume, training model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the winter months.
As part of the plan it is also optionally suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
Suitable for beginners or those who want to get back in shape before the trip riding
This Plan is specific for cyclists. The goal is to improve your strength and force production in order to improve your power output.
It's perfect for OFF season training.
It's based on latest reserach studies that show force development imporvement with combined weight and sprint training.
This 12 weeks plan assumes that the previous phase of strength endurance has been performed or the athlete has developed some adpation to weight lifting.
This specific plan focus on maximal and explosive strength without increasing muscle mass or muscle hypertrophy.
Therefore this plan is also very appropriate for cyclists specialized in climbing who can be afraid of weight and muscle mass gain that would impair their climbing velocity.
The 12 weeks weight routine comes as an attachment.
It's also attached to the overall plan a PDF document that contains the procedure to evaluate 1 RM (1 Repetition Max), plus pictures and instructions for a correct execution of the strength exercises.
It's perfect for OFF season training.
It's based on latest reserach studies that show force development imporvement with combined weight and sprint training.
This 12 weeks plan assumes that the previous phase of strength endurance has been performed or the athlete has developed some adpation to weight lifting.
This specific plan focus on maximal and explosive strength without increasing muscle mass or muscle hypertrophy.
Therefore this plan is also very appropriate for cyclists specialized in climbing who can be afraid of weight and muscle mass gain that would impair their climbing velocity.
The 12 weeks weight routine comes as an attachment.
It's also attached to the overall plan a PDF document that contains the procedure to evaluate 1 RM (1 Repetition Max), plus pictures and instructions for a correct execution of the strength exercises.
This plan is designed to help a cyclist prepare for a 40k time trial. They can follow this plan by using a power meter, HR monitor, or just a stop watch using perceived exertion. They need Microsoft Word to open the workout descriptions. They should have a good base of fitness and should be able to ride for 2 hours in duration. They will need to be able to ride 6 days a week. Most workouts are 2 hours in duration with a couple workouts of 2.5 hours in duration during the week. 1 workout per week is 30 minutes long and 2 other workouts are 1 to 1.5 hours in duration They will get an increase in Lactate Threshold fitness from this plan. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist have a strong 45-60 minute criterium. They can follow this plan with a power meter, HR monitor, or just a stop watch using perceived exertion. They need Microsoft word to open the workout descriptions. The cyclist should be able to comfortably ride for 1 hour before starting this plan. They need to be able to ride for 6 days a week. One of those days is for 30 minutes, but most days are for about 1 to 1.5 hours. The longest ride is 2 hours. They should expect to gain strength and the ability to make many accelerations by following this plan. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist have a strong 65-80 mile road race. They can follow this plan with a power meter, HR monitor, or just a stop watch using perceived exertion. They need Microsoft word to open the workout descriptions. The cyclist should have a good base of fitness and should be able to comfortably ride for 2 hours before starting this plan. They need to be able to ride for 6 days a week. One of those days is for 30 minutes, but most days are for about 2 hours. The longest ride is 3.5 hours on a weekend. They should expect to gain fitness in all areas by following this plan. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This plan is designed to help a cyclist build toward their first cat 5 race. They can follow this plan with a power meter, HR monitor, or just a stop watch using perceived exertion. They need Microsoft word to open the workout descriptions. The cyclist should be able to comfortably ride for 1 hour before beginning this plan. They need to be able to ride for 6 days a week. One of those days is for 30 minutes, but most days are for about 1-1.5 hours. The longest ride is 2 hours. They should expect to gain fitness in all areas by following this plan. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
This program is designed for riders who are looking to develop fitness for riding in the spring but live in a climate where they can't ride outside during the winter.
The Three Gap Fifty’s alternative route offers half the gaps and half the distance, but is nevertheless a demanding and challenging course at 58 miles. With over 4,000 feet of climbing this ride offers cyclists a taste of what Six Gap offers and is a great option for athletes that are newer to cycling or simply don’t have the time to train for Six Gap.
This 12 week Bicycling Training plan is made for any racer ready to take on a Roubaix race. This plan is comprehensive and is built on hundreds of hours of power analysis, race comparisons, data capture and past successes of the athletes I have coached. I have built this plan with power AND heart rate in mind and perceived exertion, so even if you don't have a power meter, you can use your HRM to do the workouts or just use your perceived exertion.
A Roubaix race is most likely one of the most unique races on a racing calendar in terms of its demands. You are going to have to be ready for Vo2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you thoroughly well for a top performance at your race. This is not a plan for the mediocre or pack filler. If you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at a Roubaix race!
Hunter Allen
A Roubaix race is most likely one of the most unique races on a racing calendar in terms of its demands. You are going to have to be ready for Vo2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you thoroughly well for a top performance at your race. This is not a plan for the mediocre or pack filler. If you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at a Roubaix race!
Hunter Allen
A double century, or 200 mile ride, is a big goal for many cyclists. Add some big climbs and frequent rollers and the challenge is on!
The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
The 12 week plan is designed for the beginner cyclist with 15-20 hours a week to train.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!! Go for it!
Hunter
The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
The 12 week plan is designed for the beginner cyclist with 15-20 hours a week to train.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!! Go for it!
Hunter
A double century, or 200 mile ride, is a big goal for many cyclists. Add some big climbs and frequent rollers and the challenge is on!
The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
The 12 week plan is designed for the intermediate-to-advanced cyclist with 15-20 hours a week to train and that wants to "THRIVE"!!!
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!! Go for it!
Hunter
The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!
The 12 week plan is designed for the intermediate-to-advanced cyclist with 15-20 hours a week to train and that wants to "THRIVE"!!!
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!! Go for it!
Hunter
12 Weeks to Your Personal Best Tour de Cure Century
by Peter Cummings, USA Cycling Expert Level Coach 12 weeks $42.00
by Peter Cummings, USA Cycling Expert Level Coach 12 weeks $42.00
This Plan is for you IF: You have completed at least 2 centuries in the past, have completed a flat century in less than 6 ½ hours, have been approved to exercise by you doctor and have, on average, 6 hours a week to exercise. You have been exercising regularly (3 times weekly) immediately prior to starting this plan. You are familiar with Heart Rate Zone training and know your personal zones.
120W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
This plan is designed for the beginner to intermediate cyclist who desires structured training for developing their base fitness. Athletes shuold expect to commit 5-10 hour per week to training, with most of the training alloted to the weekends. This plan would most benefit athletes training for long endurance events similar to Centuries or 8 hour+ Mountain Bike events.
This plan requires that the athlete owns a heart rate monitor and has access to a gym or home exercise equipment. This plan does not require a stationary cycling trainer, but owning one is beneficial. This plan does not support power-based training.
This plan requires that the athlete owns a heart rate monitor and has access to a gym or home exercise equipment. This plan does not require a stationary cycling trainer, but owning one is beneficial. This plan does not support power-based training.
Before starting the racing season and the intense training you Should build a strong aerobic base and strength.
This 14 weeks training program is the best preparation to start the season in the best form.
This 14 weeks training program is the best preparation to start the season in the best form.
140W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
15 Week Century Beginner/Intermediate Training Plan
by David Ertl, USA Cycling L1 Coach 15 weeks $39.00
by David Ertl, USA Cycling L1 Coach 15 weeks $39.00
The cyclist who can use this plan is anyone wanting to get in shape for a Century ride (either a 100 mile ride or a metric 100K ride). This plan can be used by entry level cyclists to prepare for their first century and by those with experience but who want a more structured plan to follow.
This program is ideal for an athlete that is comfortable cycling 20 miles on any given day, perhaps attends regular spin classes, and wants to complete a 150 mile cycling event across 2 consecutive days in a respectable time. There are even options in the program for those going as high as 175 miles.
MS 150, Pan Mass Challenge, and New England Classic riders can use this program to effectively prepare for their 2 day cycling events.
The difference between this program and other 150 mile programs is this strategy doesn't simply provide a weekend "long ride" schedule.
As a certified cycling coach and an avid century rider that has completed multiple century rides and 150 mile cycling events, I've designed this program with daily workouts with consistent cycles of stress, integrated recovery, a targeted long ride strategy and cross training. You can even incorporate your spin classes, gym cycling or rides on your home trainer into the program.
Athletes can expect about an hour to an hour and a half of training during the week and progressively increasing long rides on the weekends.
By the end of the program in just 13 weeks, athletes will have achieved the critical volume necessary to at minimum complete a 150 mile cycling event across 2 consecutive days and ride and finish strong and in a good time. There are options incorporated for riders that are going as high as 175 miles.
With the program you'll received a BMI assessment and target calculator, and an RPE (Rate of Perceived Exertion) table, and cycling heart rate and power zone calculators (for those who utilize heart rate monitors and power meters).
MS 150, Pan Mass Challenge, and New England Classic riders can use this program to effectively prepare for their 2 day cycling events.
The difference between this program and other 150 mile programs is this strategy doesn't simply provide a weekend "long ride" schedule.
As a certified cycling coach and an avid century rider that has completed multiple century rides and 150 mile cycling events, I've designed this program with daily workouts with consistent cycles of stress, integrated recovery, a targeted long ride strategy and cross training. You can even incorporate your spin classes, gym cycling or rides on your home trainer into the program.
Athletes can expect about an hour to an hour and a half of training during the week and progressively increasing long rides on the weekends.
By the end of the program in just 13 weeks, athletes will have achieved the critical volume necessary to at minimum complete a 150 mile cycling event across 2 consecutive days and ride and finish strong and in a good time. There are options incorporated for riders that are going as high as 175 miles.
With the program you'll received a BMI assessment and target calculator, and an RPE (Rate of Perceived Exertion) table, and cycling heart rate and power zone calculators (for those who utilize heart rate monitors and power meters).
15week Ride the Rockies Beginner Plan $170.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $170.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $170.00
Get it cheaper at optimizeendurace.com 15week Ride the Rockies Beginner Plan $170.00-Rob Lockey USA Cycling L2/CSCS is based on an average 6-8 hours per week commitment with a few weeks of 10 hours. Please view the questions on the Optimize Endurance Services website www.optimizeendurance.com for choosing the plan that’s right for you.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Ride the Rockies is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Ride the Rockies is your longest event to date.
15week Ride the Rockies Experienced Plan $170.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $170.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $170.00
Get it cheaper at optimizeendurance.com 15week Ride the Rockies Experienced Plan $170.00-Rob Lockey USA Cycling L2/CSCS is based on an average 10-14 hours per week commitment with a few weeks of up to 18 hours. Please view the questions on the Optimize Endurance Services website www.optimizeendurance.com for choosing the plan that’s right for you.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Ride the Rockies is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Ride the Rockies is your longest event to date.
15-week Triple Bypass Eastbound Beginner Plan$158.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $158.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $158.00
Get it cheaper at optimizeendurance.com 15-week Triple Bypass Eastbound Beginner Plan is based on an average 6-8 hours per week commitment with a few weeks of 10 hours. Please view the questions on the Optimize Endurance Services website www.optimizeendurance.com for choosing the plan that’s right for you.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
15-week Triple Bypass Eastbound Experienced Plan $158.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $158.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $158.00
Get it cheaper at optimizeendurance.com 15-week Triple Bypass Experienced Plan is based on an average 10-14 hours per week commitment with a few weeks of up to 18 hours. Please view the questions on the Optimize Endurance Services website www.optimizeendurance.com for choosing the plan that’s right for you.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
15-week Triple Bypass Westbound Beginner Plan$158.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $158.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $158.00
Get it cheaper at optimizeendurance.com 15-week Triple Bypass Beginner Plan is based on an average 6-8 hours per week commitment with a few weeks of 10 hours. Please view the questions on the Optimize Endurance Services website www.optimizeendurance.com for choosing the plan that’s right for you.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
15-week Triple Bypass Westbound Experienced Plan $158.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $158.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 15 weeks $158.00
Get it cheaper at optimizeendurance.com 15-week Triple Bypass Experienced Plan is based on an average 10-14 hours per week commitment with a few weeks of up to 18 hours. Please view the questions on the Optimize Endurance Services website www.optimizeendurance.com for choosing the plan that’s right for you.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
This is a 16 week plan build plan for any cyclist to improve thier FTP. Requires use of a power meter.
Start this plan 16 weeks before your goal event.
This is a demanding training plan that requires a good level of fitness and have been riding 7-8hrs a week for 8-12 weeks prior to starting. You can use any of the MTBCoach base training plans prior to using this plan.
Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability. Also includes stretching and self massage using a foam roller.
Every 4 weeks there is a field test to measure progress.
Each week is between 7 and 1hrs of training. Weekday workouts are 1 hr to 2hr. Weekend workouts are 2-3hrs each.
For more infomation visit http://mtbcoach.com
Start this plan 16 weeks before your goal event.
This is a demanding training plan that requires a good level of fitness and have been riding 7-8hrs a week for 8-12 weeks prior to starting. You can use any of the MTBCoach base training plans prior to using this plan.
Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability. Also includes stretching and self massage using a foam roller.
Every 4 weeks there is a field test to measure progress.
Each week is between 7 and 1hrs of training. Weekday workouts are 1 hr to 2hr. Weekend workouts are 2-3hrs each.
For more infomation visit http://mtbcoach.com
This 16 weeks plan will train you to get ready for riding multiple days consecutively through varioues terrain, including multiple mountain passes a day. This plan progressively build your ability to sustain consecutive days of riding. It's based on 4-5 workouts per week. It also progressively increases volume and intensity. It's based on training zones. So regardless if you train with Hr or with power, just refer to the relative zone in your power or Hr chart.
160W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
180W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
200W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
A preseason plan for a cyclist looking to improve pedaling mechanics.
by FasCat Coach Carson Christen
This training plan will improve your "base" fitness over the next 9 weeks. Use the attached Microsoft Excel Zones Sheet and ATP Sheet to adjust training zones based on your personal Functional Threshold Power (FTP).
This plan is ideal for the cyclist who is starting to ride again his Spring and wants to improve fast.
See the plan's 20min Field Test for setting your Threshold Power. Email us at carson@fascatcoaching.com if you have any questions.
This training plan will improve your "base" fitness over the next 9 weeks. Use the attached Microsoft Excel Zones Sheet and ATP Sheet to adjust training zones based on your personal Functional Threshold Power (FTP).
This plan is ideal for the cyclist who is starting to ride again his Spring and wants to improve fast.
See the plan's 20min Field Test for setting your Threshold Power. Email us at carson@fascatcoaching.com if you have any questions.
220W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
23-week Double Triple Bypass Plan$230.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $230.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $230.00
Get it cheaper at optimizeendurance.com 23-week Double Triple Bypass Plan is based on an average 12-16 hours per week commitment with a few weeks of up to 20 hours. Please view the questions on the Optimize Endurance Services website www.optimizeendurance.com for choosing the plan that’s right for you. Please note: There is only one option for the Double Triple, this plan assumes the client is an experienced rider and the amount of work to prepare for a great 2 days of climbing requires an increase in training hours.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete all the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete all the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
23-week Triple Bypass Eastbound Beginner Plan$220.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $220.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $220.00
Get it cheaper at optimizeendurance.com 23-week Triple Bypass Eastbound Beginner Plan is based on an average 6-8 hours per week commitment with a few weeks of 10 hours. Please view the questions on the Optimize Endurance Services website www.optimizeendurance.com for choosing the plan that’s right for you.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
23-week Triple Bypass Eastbound Experienced Plan $220.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $220.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $220.00
Get it cheaper at optimizeendurance.com 23-week Triple Bypass Eastbound Experienced Plan is based on an average 10-14 hours per week commitment with a few weeks of up to 18 hours. Please view the questions on the Optimize Endurance Services website www.optimizeendurance.com for choosing the plan that’s right for you.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete all the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete all the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
23-week Triple Bypass Westbound Beginner Plan$220.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $220.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $220.00
Get it cheaper at optimizeendurance.com 23-week Triple Bypass westbound Beginner Plan is based on an average 6-8 hours per week commitment with a few weeks of 10 hours. Please view the questions on the Optimize Endurance Services website www.optimizeendurance.com for choosing the plan that’s right for you.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
23-week Triple Bypass Westbound Experienced Plan $220.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $220.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 23 weeks $220.00
Get it cheaper at optimizeendurance.com 23-week Triple Bypass Westbound Experienced Plan is based on an average 10-14 hours per week commitment with a few weeks of up to 18 hours. Please view the questions on the Optimize Endurance Services website www.optimizeendurance.com for choosing the plan that’s right for you.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete all the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Added bonuses noted in the plans are organized practice rides to complete all the climbs over several weekends prior to the event in July. Make sure your get on the e-mail list for more information to be distributed in early May.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.
240W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
This plan is for the intermediate/experienced cyclist who is planning on tackling a hilly 200 to 250 K Audax/Brevet. The first week includes 8 hours of cycling, so this plan is best for cyclists with a solid base. The plan tops off with a max cycling duration of 13 hours and also includes a strength training routine geared especially for long distance events. Total weekly hours range from 10.75 hours to 14.5 hours. Week-day workouts range from 45 minutes to 95 minutes, while the weekend workouts range from 2.5 hours to 7.0 hours.
260W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
280W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
Designed by coach Ben Greenfield, this 3 month off-season plan for cycling includes detailed daily workouts that show exactly how to let the body repair and recover from a cycling season, while preparing strength, balance, foundation and flexibility for the upcoming season. Training volume consists of 6-10 training hours per week, with a some cycling, and a strong emphasis on cross-training and resistance training. You should supplement this plan with Ben Greenfield's "REV Diet" at http://www.revdiet.com
300W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
320W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
340W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
360W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
380W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
This 4 week plan is designed for the beginner cyclist. This plan will provide you with the fundamentals to begin to develop a fitness program that will be the basis for a life long experience with cycling. First, you must develop stability in your fitness program before you can build on it.
In this program you will train 5-6 days a week if you want to improve your cycling performance as a bike rider. Also, this program will provide you with 1 to 2 days off a week. Recovery days, either active or passive, are crucial to see gains in performance. This 4 week program will incorporate pedaling skill techniques. The total hours for this 4 week program is approximately 17 hours.
It is inadvisable for some people to begin an intensive exercise program without first consulting a health professional for advice.
In this program you will train 5-6 days a week if you want to improve your cycling performance as a bike rider. Also, this program will provide you with 1 to 2 days off a week. Recovery days, either active or passive, are crucial to see gains in performance. This 4 week program will incorporate pedaling skill techniques. The total hours for this 4 week program is approximately 17 hours.
It is inadvisable for some people to begin an intensive exercise program without first consulting a health professional for advice.
4 Weeks to a Comfortable Tour de Cure 30 miles
by Peter Cummings, USA Cycling Expert Level Coach 4 weeks $20.00
by Peter Cummings, USA Cycling Expert Level Coach 4 weeks $20.00
This plan is for you if you are attempting this goal for the first time, you are in good health and have been approved to exercise by you doctor and you have, on average, 2 ½ hours a week to exercise. You have been exercising regularly (3 times weekly) immediately prior to starting this plan.
You’re down to the final stretch before the GranFondo Miami 2012! Now is the time for final preparation and fine tuning before the competition!
This plan will walk you through the final 4 weeks of training for the GranFondo Miami, with the last day of the planning being race day. This plan will ensure that your final few weeks of training are focused and are covering the areas you need (including proper rest!!).
You're down to the final stretch! Let me help you get to the end result you want!
Best of luck!
This plan will walk you through the final 4 weeks of training for the GranFondo Miami, with the last day of the planning being race day. This plan will ensure that your final few weeks of training are focused and are covering the areas you need (including proper rest!!).
You're down to the final stretch! Let me help you get to the end result you want!
Best of luck!
You're down to the final stretch before the GranFondo Miami 2012! Now is the time for final preparation and fine tuning before the competition!
This plan will walk you through the final 4 weeks of training for the GranFondo Miami, with the last day of the planning being race day. This plan will ensure that your final few weeks of training are focused and are covering the areas you need (including proper rest!!).
You're down to the final stretch! Let me help you get to the end result you want!
Best of luck!
This plan will walk you through the final 4 weeks of training for the GranFondo Miami, with the last day of the planning being race day. This plan will ensure that your final few weeks of training are focused and are covering the areas you need (including proper rest!!).
You're down to the final stretch! Let me help you get to the end result you want!
Best of luck!
You’re down to the final stretch before the GranFondo Miami 2012! Now is the time for final preparation and fine tuning before the competition!
This plan will walk you through the final 4 weeks of training for the GranFondo Miami, with the last day of the planning being race day. This plan will ensure that your final few weeks of training are focused and are covering the areas you need (including proper rest!!).
You're down to the final stretch! Let me help you get to the end result you want!
Best of luck!
This plan will walk you through the final 4 weeks of training for the GranFondo Miami, with the last day of the planning being race day. This plan will ensure that your final few weeks of training are focused and are covering the areas you need (including proper rest!!).
You're down to the final stretch! Let me help you get to the end result you want!
Best of luck!
Training program for people who have decided to join at the last minute to a cycling trip, competition
(at least 4 weeks before the event)
(at least 4 weeks before the event)
400W FTP Rider - 12 Week Winter Plan - Cycling - Includes CompuTrainer .erg Files
by Quentin Field-Boden 12 weeks $74.95
by Quentin Field-Boden 12 weeks $74.95
This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.
The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.
With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.
Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.
The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.
The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.
As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.
This plan is """"made in Belgium"""", a high quality standard in multisporttraining ! Belgium is the home country of toptriathletes (e.g. world's fastest Ironman athlete ever: Luc Van Lierde), duathletes (2 times World Champion: Joerie Vansteelant), bicyclists (Eddy Merckx) and many others. All of them coached by toplevel coaches.
This plan takes you in a 12-week period to a 4h mountain bike marathon.
This plan focuses on a steady build up of the aerobic fitness with cycling, biking and crosstraining exercises. After this program you will be ready for a 4h mountain bike marathon.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.
Do not embark upon a training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan takes you in a 12-week period to a 4h mountain bike marathon.
This plan focuses on a steady build up of the aerobic fitness with cycling, biking and crosstraining exercises. After this program you will be ready for a 4h mountain bike marathon.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.
Do not embark upon a training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This is a 4-month (16-week) plan to bring a cyclist from base training, through the build period, and into race fitness. This program would work well for Cat.5 through Cat.3 cyclists and for any category cyclist that is time constrained. Along with this program you will get unlimited communication via email for any questions you may have.
This program does end with an "A" level race but you don't necessarily need to have a race to peak for but you will ready for one if you do. If you don't have a race then we will use that day to repeat the field test done at the beginning of the program to evaluate gains.
Before beginning the program the athlete should have 4 - 6 weeks of consistently riding 5 days a week. Weekly hours for this program will vary from 8 - 10 hours but you will have the ability to adjust this somewhat for your available training time.
If you have any questions please email us at contact us at http://burnhamcoaching.com/?page_id=218
FAQ
Q: Is this program appropriate for a new cyclist?
A: Possibly. If you have been riding pretty consistently for a while but haven’t trained seriously then yes it would be good for a beginning cyclist. If you are brand new to the sport and have been riding for less than a year then this might be a little advanced. We offer a few other programs that would be more appropriate or contact us for a customized program.
Q: What if I have questions on the workouts or program?
A: You can contact us at any time via email.
Q: Do I need to be training to race to use this program?
A: No, this program will get you ready to race but is not required. The goal of the program is to create a well rounded cyclist that could compete if they desire.
Q: I primarily ride mountain bikes. Would this program work?
A: It would but the 4-month Race to Base for Mountain Bikers would be more appropriate. Our suggestion would be to choose the program that is associated with your primary sport (i.e. if you primarily race mountain bikes but do a few road races you should choose the Mountain Bike program).
Q: Does this program include any nutritional guidelines?
A: No, this program doesn’t include a nutritional guide. Contact us if you are interested in that service.
Q: Do I have to start this program on a specified date?
A: No, you can start this program whenever you desire.
This program does end with an "A" level race but you don't necessarily need to have a race to peak for but you will ready for one if you do. If you don't have a race then we will use that day to repeat the field test done at the beginning of the program to evaluate gains.
Before beginning the program the athlete should have 4 - 6 weeks of consistently riding 5 days a week. Weekly hours for this program will vary from 8 - 10 hours but you will have the ability to adjust this somewhat for your available training time.
If you have any questions please email us at contact us at http://burnhamcoaching.com/?page_id=218
FAQ
Q: Is this program appropriate for a new cyclist?
A: Possibly. If you have been riding pretty consistently for a while but haven’t trained seriously then yes it would be good for a beginning cyclist. If you are brand new to the sport and have been riding for less than a year then this might be a little advanced. We offer a few other programs that would be more appropriate or contact us for a customized program.
Q: What if I have questions on the workouts or program?
A: You can contact us at any time via email.
Q: Do I need to be training to race to use this program?
A: No, this program will get you ready to race but is not required. The goal of the program is to create a well rounded cyclist that could compete if they desire.
Q: I primarily ride mountain bikes. Would this program work?
A: It would but the 4-month Race to Base for Mountain Bikers would be more appropriate. Our suggestion would be to choose the program that is associated with your primary sport (i.e. if you primarily race mountain bikes but do a few road races you should choose the Mountain Bike program).
Q: Does this program include any nutritional guidelines?
A: No, this program doesn’t include a nutritional guide. Contact us if you are interested in that service.
Q: Do I have to start this program on a specified date?
A: No, you can start this program whenever you desire.
This is a 5 week preparation plan targeting a moderately rolling road race course of between 40-65 miles per category. A course profile might inlcude 1 - 4 climbs ranging from 1:00 - 6:00 duration each. Often these courses are on a loop. This plan assumes you have a good base of fitness, 10-12 hours per week to train (~1.5 on weekdays), and will have ~2 other race days during the five week block preceding Wente. The plan is power based.
You're busy during the week, and cold and darkness have you riding indoors. You want to get better, but don't have a plan and aren't sure where to start.
If this sounds like you and you've got a decent level of base built up or carried over from last season, this plan is for you.
There's a test at the end of the first week to establish your Zones, and a test at the end to quantify improvement. Each week is based around 3 anchor workouts - 2 interval sessions and an endurance ride. We've also included notes on how to adjust the endurance ride if you're crunched for time.
Average weekly hours: 6.5
If this sounds like you and you've got a decent level of base built up or carried over from last season, this plan is for you.
There's a test at the end of the first week to establish your Zones, and a test at the end to quantify improvement. Each week is based around 3 anchor workouts - 2 interval sessions and an endurance ride. We've also included notes on how to adjust the endurance ride if you're crunched for time.
Average weekly hours: 6.5
by FasCat Coach Tucker Olander
This plan will prepare you to race the Spring Classics! We have designed a training plan with you 'racing':
Milan San Remo
Ghent Wevelgem
Tour of Flanders
Paris-Roubaix
Amstel Gold
Fleche Wallone
Liege Bastogne Liege
On the day of each race we have prescribed a workout that mimics the demands of each race. For example, how to simulate the cobbles of the Roubaix and the "helligen's" of Flanders. You'll race each classic & semi-classic, recover during the week and have event specific interval workouts each week to prepare you for the upcoming Classic.
This plan will prepare you to race the Spring Classics! We have designed a training plan with you 'racing':
Milan San Remo
Ghent Wevelgem
Tour of Flanders
Paris-Roubaix
Amstel Gold
Fleche Wallone
Liege Bastogne Liege
On the day of each race we have prescribed a workout that mimics the demands of each race. For example, how to simulate the cobbles of the Roubaix and the "helligen's" of Flanders. You'll race each classic & semi-classic, recover during the week and have event specific interval workouts each week to prepare you for the upcoming Classic.
This plan is made to improve your Vo2 Max and get you to the next level of fitness. If you are at a 'plateau' in your fitness, then this is the plan for you to bust that glass ceiling and to the next highest threshold. If you have trouble when the s%*$ hits the fan and for that 5 minutes when you are in the gutter and suffering barely hanging on for dear life, then this is the plan for you too. It's a Vo2 Max intensive for a reason, so prepare yourself for the intensity on a regular basis. I have blended it with solid amounts of FTP work at the same time, so that you'll continue to improve there too. Stuck in a rut? Get this plan.
It's built using the latest in power training principles and these are the workouts that I prescribe to my personal athletes. Built on percentages, so that no matter what your threshold power is, you'll be able to use this plan. You'll need to know what your threshold power is of course before you begin, but once you have that number, you'll be able to use the percentages in each workout. Weeks 4 and 8 are rest weeks, but you'll still get in about 5-6 hours of working out(just very easily!) You'll need to have between 12-18 hours a week to train in order to do this plan. Go for it! I know you'll love it!
It's built using the latest in power training principles and these are the workouts that I prescribe to my personal athletes. Built on percentages, so that no matter what your threshold power is, you'll be able to use this plan. You'll need to know what your threshold power is of course before you begin, but once you have that number, you'll be able to use the percentages in each workout. Weeks 4 and 8 are rest weeks, but you'll still get in about 5-6 hours of working out(just very easily!) You'll need to have between 12-18 hours a week to train in order to do this plan. Go for it! I know you'll love it!
This Training Plan is designed for men and women road cyclists who want to become faster on their local group rides and may have aspirations of racing. You will get the most out of this plan if you train with a power meter or heart rate monitor.
You should have a strong base of threshold fitness before attempting this plan and be accustomed to training between 6-9 hours/week. I recommend following this plan after you have completed my “8 Weeks to Big Improvements in Threshold Power” plan.
The plan is designed with 3 weeks of building in intensity followed by a recovery week. Each weekend 1-2 group rides are scheduled.
The training plan works all areas that you need to improve on so that you become faster and stronger on your local group rides. On some training sessions you will be working on your strength with big gear workouts or sustained threshold power intervals, on other days it’s all about speed with sprints, short 30 second intervals, or VO2 intervals. These shorter more intense sessions will simulate the efforts you have to make on your local group ride when you hit that tough climb or there is a sprint coming up.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
You should have a strong base of threshold fitness before attempting this plan and be accustomed to training between 6-9 hours/week. I recommend following this plan after you have completed my “8 Weeks to Big Improvements in Threshold Power” plan.
The plan is designed with 3 weeks of building in intensity followed by a recovery week. Each weekend 1-2 group rides are scheduled.
The training plan works all areas that you need to improve on so that you become faster and stronger on your local group rides. On some training sessions you will be working on your strength with big gear workouts or sustained threshold power intervals, on other days it’s all about speed with sprints, short 30 second intervals, or VO2 intervals. These shorter more intense sessions will simulate the efforts you have to make on your local group ride when you hit that tough climb or there is a sprint coming up.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
8 weeks to an awesome Time Trial-20k,40k any distance; Wattage and Power: Cycling and Triathlon !
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This plan is designed for any cyclist or triathlete that wants a training plan to get them to a peak performance in a time trial. The time trial can be any distance from 10k to 40k to 1/2 ironman. 8 weeks of specific workouts from 1- 2 hours a day(longer on weekends) designed to help any level of cyclist from beginner to advanced racer. Based on percentages of your threshold wattage, this plan will coach you to a super performance in a time trial(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). You will be able to use your power meter to the fullest extent with these detailed workouts. Including tips and pacing strategies, this is like having Hunter personally help you on your way to success. An incredible deal for this price, you are going to really be on the fast track with this training plan.
8 Weeks to Big Improvements in Threshold Power! Heart Rate & Power, 6-9hrs/wk
by Simon Kessler 8 weeks $69.95
by Simon Kessler 8 weeks $69.95
Do you want to pull longer and stronger on your local group rides by increasing your threshold power by 10-30 watts in just 6-8 weeks?
The training in this plan will result in Big improvements in your threshold power and overall strength.
The Plan is designed for men and women road cyclists and triathletes who are serious about becoming stronger, train with a power meter, and train on average between 6-9 hours/week.
The training plan starts with a 20 minute power test to determine your current threshold power. The plan consists of two 3-week blocks of training with two recovery / power testing weeks. The first 3-week block focuses on increasing your sub threshold power and muscular endurance. the second 3-week block focuses on increasing your threshold and VO2 power. There are options to do a group ride on weekends.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 6-9 hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
The training in this plan will result in Big improvements in your threshold power and overall strength.
The Plan is designed for men and women road cyclists and triathletes who are serious about becoming stronger, train with a power meter, and train on average between 6-9 hours/week.
The training plan starts with a 20 minute power test to determine your current threshold power. The plan consists of two 3-week blocks of training with two recovery / power testing weeks. The first 3-week block focuses on increasing your sub threshold power and muscular endurance. the second 3-week block focuses on increasing your threshold and VO2 power. There are options to do a group ride on weekends.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 6-9 hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
8 Weeks to Comfortable Tour de Cure Metric Century (62.5miles)
by Peter Cummings, USA Cycling Expert Level Coach 8 weeks $29.00
by Peter Cummings, USA Cycling Expert Level Coach 8 weeks $29.00
This Plan is for you IF: You are attempting only your first or second Metric Century, you are in good health and have been approved to exercise by you doctor and you have, on average, 4 ½ hours a week to exercise. You have been exercising regularly (3 times weekly) immediately prior to starting this plan. You are familiar with Heart Rate Zone training and know your personal zones.
Athlete must already have completed at least 12 weeks of training prior to attempting this program. Preferably a structured base and build period that stresses muscular endurance and aerobic efficiency. The athlete should have at least a heart rate monitor, but a power meter is preferred for this plan. You can contact me about a discount on a power meter at peakformcoaching@gmail.com .
The athlete should have the ability to train during the week for time periods of up to two hours. The athlete will begin the program with a specified test to identify the proper training zones that are needed for the prescribed workouts.
The athlete should have the ability to train during the week for time periods of up to two hours. The athlete will begin the program with a specified test to identify the proper training zones that are needed for the prescribed workouts.
8 Weeks to your Best Ever 20-40km time trial! Heart Rate & Power, 8-12hrs/wk
by Simon Kessler 8 weeks $99.95
by Simon Kessler 8 weeks $99.95
Do you want to achieve the best time trial form of your Life? The training in this plan is proven to work and has already won a World Championship bronze medal and a US National Championship!
This plan is designed by a former international pro rider and now coach to top professionals and local racing stars.
The Plan is designed for men and women road cyclists and triathletes who are intermediate to advanced level racer. (cat 3-5 & Masters 35+) and train between 8-12 hours/week. Most of the weeks are around 8-9 hours/week in this plan, with the option to extend ride times.
The training is designed to first increase your threshold power. You will then dramatically increase your VO2 power and time trial speed with highly specific intervals. The final weeks will bring on peak form with a time trial simulation and motor pacing simulation rides.
This plan works great for a goal time trial 8 weeks away. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold training. Ideally, 2 months+ of regular training should precede this plan.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
This plan is designed by a former international pro rider and now coach to top professionals and local racing stars.
The Plan is designed for men and women road cyclists and triathletes who are intermediate to advanced level racer. (cat 3-5 & Masters 35+) and train between 8-12 hours/week. Most of the weeks are around 8-9 hours/week in this plan, with the option to extend ride times.
The training is designed to first increase your threshold power. You will then dramatically increase your VO2 power and time trial speed with highly specific intervals. The final weeks will bring on peak form with a time trial simulation and motor pacing simulation rides.
This plan works great for a goal time trial 8 weeks away. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold training. Ideally, 2 months+ of regular training should precede this plan.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
8 Weeks to your Fastest Ever Hilly Century! Heart Rate & Power, 7-11 hrs/wk
by Simon Kessler 8 weeks $69.95
by Simon Kessler 8 weeks $69.95
Achieve your Fastest ever Hilly Century!
The training in this plan will result in big improvement in your threshold power and endurance which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for medium to long climbs and will work great even if you train on flat roads.
This plan will work for you if you have 1.5 hours available to train on week days and 3 hours+ available on a Saturday or Sunday. You should also have already completed a Century like Six Gap.
The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-10 hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
The training in this plan will result in big improvement in your threshold power and endurance which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for medium to long climbs and will work great even if you train on flat roads.
This plan will work for you if you have 1.5 hours available to train on week days and 3 hours+ available on a Saturday or Sunday. You should also have already completed a Century like Six Gap.
The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-10 hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
8 Weeks to your Fastest Ever Six Gap Century! Heart Rate & Power, 7-11 hrs/wk
by Simon Kessler 8 weeks $69.95
by Simon Kessler 8 weeks $69.95
Achieve your Fastest ever Six Gap Century in 2011!
The training in this plan will result in big improvement in your threshold power and endurance which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for long climbs and will work great even if you train on flat roads.
This plan will work for you if you have 1.5 hours available to train on week days and 3 hours+ available on a Saturday or Sunday. You should also have already completed a Century like Six Gap.
The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-10 hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
The training in this plan will result in big improvement in your threshold power and endurance which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for long climbs and will work great even if you train on flat roads.
This plan will work for you if you have 1.5 hours available to train on week days and 3 hours+ available on a Saturday or Sunday. You should also have already completed a Century like Six Gap.
The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-10 hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
Strength endurance is in most bicycle athletes a key limiter in their aerobic and anaerobic cycling performance.
This program offers you 8 structured workouts to improve your cycling strength endurance. The workouts are based on the newest scientific results in exercise physiology.
The target group of this program is the serious duathlete, triathlete, cyclist and mountainbiker.
For best results: combine these workouts with recovery exercises, extensive endurance training and core stability training. Anaerobic threshold training is not adviced in combination with the strength endurance training.
Do not embark upon a intensive training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This program offers you 8 structured workouts to improve your cycling strength endurance. The workouts are based on the newest scientific results in exercise physiology.
The target group of this program is the serious duathlete, triathlete, cyclist and mountainbiker.
For best results: combine these workouts with recovery exercises, extensive endurance training and core stability training. Anaerobic threshold training is not adviced in combination with the strength endurance training.
Do not embark upon a intensive training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
Do you want your rider to accomplish their racing goals at the USABMX 2012 Grand Nationals in Tulsa, OK? This 4 week program is an expert level-high intensity program with lots of work to cover in the first 3 weeks. Please allocate 1-2 hours per day for training. There will be back to back workouts so be prepared to work. The last week will be a taper and will include instructions on how to warm up on race day. This program involves track workouts, sprint workouts, core workouts and plenty of plyometric exercises to get the rider at his physical best for the weekend!
Do you want your rider to accomplish their racing goals at the USABMX 2012 Grand Nationals in Tulsa, OK? This 4 week program is an expert level-high intensity program with lots of work to cover in the first 3 weeks. Please allocate 1-2 hours per day for training. There will be back to back workouts so be prepared to work. The last week will be a taper and will include instructions on how to warm up on race day. This program involves track workouts, sprint workouts, core workouts and plenty of plyometric exercises to get the rider at his physical best for the weekend!
Do you want your rider to accomplish their racing goals at the USABMX 2012 Grand Nationals in Tulsa, Oklahoma? This 4 week program is an expert level-high intensity program with lots of work to cover in the first 3 weeks. Please allocate 1-2 hours per day for training. There will be back to back workouts so be prepared to work. The last week will be a taper and will include instructions on how to warm up on race day. This program involves track workouts, sprint workouts, core workouts and plenty of plyos/body weight strengthening exercises to get your rider at his physical best for the weekend!
Base Phase training 14 weeks under 10 hrs per week $160.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 14 weeks $160.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 14 weeks $160.00
Get it cheaper at optimizeendurance.com Base Phase Plan-14 wks under 10 hrs with strength training is based on under 10 hours per week commitment with builds to 10 hours at the end of the plan. Periodization design of this plan is a three week build with a recovery week on week four, including rest days on Monday/Friday and suggested strength training. Recovery week has a benchmark test after the rest period to assess improvements in fitness. This plan will work to build current fitness or if you’re just getting started, provide a base phase; it includes some higher intensity workouts built in to provide improvement in lactate threshold. Workout intensities are based on zones that can be determined from a field test and or a lactate threshold test. Plan also comes with a detailed description document (downloadable after purchase) outlining many details.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on if this training plan will fit your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. The plan can be modified to decrease or increase the weekly hours to accommodate lower or higher annual training hour averages. Please contact us if you have any questions about this plan, we’ll help you decide if it will work for you.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on if this training plan will fit your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. The plan can be modified to decrease or increase the weekly hours to accommodate lower or higher annual training hour averages. Please contact us if you have any questions about this plan, we’ll help you decide if it will work for you.
This program presents a base training plan for 12 weeks. It is composed of three building blocks with 3 week build cycles followed by a rest week. The program is designed for the advanced level cyclist, age 25-45. The time commitment is 10-18 hours per week. The training plan is built around enhancing threshold power, short burst power, sprinting, and pedal stroke.
This program presents a base training plan for 12 weeks. It is composed of three building blocks with 3 week build cycles followed by a rest week. The program is designed for the intermediate level cyclist, age 25-45. The time commitment is 8-12 hours per week. The training plan is built around enhancing threshold power, short burst power, sprinting, and pedal stroke.
This program presents a base training plan for 12 weeks. It is composed of three building blocks with 3 week build cycles followed by a rest week. The program is designed for the novice level cyclist, age 25-45. The time commitment is 8-12 hours per week. The training plan is built around enhancing threshold power, short burst power, sprinting, and pedal stroke.
Base training, cat 3-4, Tour of the Gila, spring stage race, by Eric Kenney, Ek Endurance Coaching
by Eric Kenney 12 weeks $139.00
by Eric Kenney 12 weeks $139.00
The Gila is so tough its needs its own training plan. This plan will have you prepared and ready to go for the toughest amateur stage race in the US. You will be slowly and efficiently built up for the demands of racing the Gila. 10-12 hours a week is all you need to be at your best for cat 4 or 3 races. this plan includes an article on Gila race tactics and execution for the race. core strength training programs, HR and power zone set up, everything you need for successful preparation.
**Check out our coaching Forums! http://app.madsync.net/?domain=madsync.ekendurancecoaching.com
contact Eric at eric@ekendurancecoaching.com for customized plans or PDF doc. Plans.
**Check out our coaching Forums! http://app.madsync.net/?domain=madsync.ekendurancecoaching.com
contact Eric at eric@ekendurancecoaching.com for customized plans or PDF doc. Plans.
Basic 12 week Winter Plan for Power and Heart Rate. Start: Dec to Feb
by Hunter Allen 14 weeks $99.95
by Hunter Allen 14 weeks $99.95
This is the plan for a Basic to intermediate Cyclist. It's 12 weeks long and is built for both a power meter and/or HR monitor user. Made to start on December 1, it's a great plan to help get you through the winter. Complete with indoor workouts and also highly detailed instructions, so you'll always know what to do. Not as detailed as my specific winter power training plans, but based on the same power training principles and philosophy.
This plan is designed for the beginner cyclist. General fitness should be good.
Training time is ~ 4-9 hrs per week.
Weekly goals are included along with 2 base strength sessions per week, 1 interval session per week, 1 tempo ride per week, 1 hill workout per 2 weeks, 1 long ride and reduced long ride per 2 weeks.
A heart rate monitor is mandatory and an indoor trainer is highly recommended.
Training time is ~ 4-9 hrs per week.
Weekly goals are included along with 2 base strength sessions per week, 1 interval session per week, 1 tempo ride per week, 1 hill workout per 2 weeks, 1 long ride and reduced long ride per 2 weeks.
A heart rate monitor is mandatory and an indoor trainer is highly recommended.
Beginner/Intermediate 16 Week Cyclocross Power Based Program For NEOCX Series 2012
by Ryan Gamm 16 weeks $99.99
by Ryan Gamm 16 weeks $99.99
This program is designed for the Beginner/Intermediate Cyclocross racer looking for their best Northeast Ohio Cyclocross series. This program provides a 16 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based % FTP and maximizes the athlete’s time with an average of 8-12 hrs per week. Most workouts have perscribed power zones for the min portion of each workout, hoever, some of the time is left "open" to allow the rider to select an appropriate warmup/cooldown for themself. Program includes all NEOCX races as well as the Ohio State Championship weekend.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
Finkraft Endurance Sports Coaching presents:
Special Spring training sessions for Team Bethel Cycle Sport
As a follow up to the “How to Win Battenkill” and “Race Tactic Clinics”, Finkraft Coaching is proud to announce a special coaching package only for licensed racers on the Bethel Cycle squad.
Included in the package is:
Eight week race specific training plan geared toward team racing goals
Weekly training sessions with racing specific techniques such as sprinting, race skills, time trialing, etc
Each week will be different tasks but building on each workout
Special team building sessions and race practice
Unlimited email contact with USAC Level 2 Cycling Coach Kyle Wolfe
Subscription to expanded basic version of Training Peaks which will provide training plan communication and racer logs
Coach review of power and data files as provided by riders
The cost for this eight week package is just $200 per rider, juniors at no cost. To be eligible for the package you must be a licensed USAC racer and an active Bethel Cycle Sport member. Payment is due in advance and all riders must fill out a standard Finkraft information form and signed waiver.
The sessions will start the last week of March after the clocks change. The weekly meetings will not be your typical group ride, but dictated training sessions.
This is a great way for all racers to develop needed skills in a real environment and to serve as a very inexpensive introduction to coaching. We hope to see as many of you out there as possible.
As always, feel free to contact Kyle Wolfe at 203.353.1776 or at wolfe2004@msn.com with any questions or comments. Thank you!
Special Spring training sessions for Team Bethel Cycle Sport
As a follow up to the “How to Win Battenkill” and “Race Tactic Clinics”, Finkraft Coaching is proud to announce a special coaching package only for licensed racers on the Bethel Cycle squad.
Included in the package is:
Eight week race specific training plan geared toward team racing goals
Weekly training sessions with racing specific techniques such as sprinting, race skills, time trialing, etc
Each week will be different tasks but building on each workout
Special team building sessions and race practice
Unlimited email contact with USAC Level 2 Cycling Coach Kyle Wolfe
Subscription to expanded basic version of Training Peaks which will provide training plan communication and racer logs
Coach review of power and data files as provided by riders
The cost for this eight week package is just $200 per rider, juniors at no cost. To be eligible for the package you must be a licensed USAC racer and an active Bethel Cycle Sport member. Payment is due in advance and all riders must fill out a standard Finkraft information form and signed waiver.
The sessions will start the last week of March after the clocks change. The weekly meetings will not be your typical group ride, but dictated training sessions.
This is a great way for all racers to develop needed skills in a real environment and to serve as a very inexpensive introduction to coaching. We hope to see as many of you out there as possible.
As always, feel free to contact Kyle Wolfe at 203.353.1776 or at wolfe2004@msn.com with any questions or comments. Thank you!
Are you looking to get to make this the best Cyclo-cross season you’ve ever had? This is your chance!
This Bicycling magazine, Hunter Allen Cyclo-Cross training plan will help you get ready for a mud filled fall Cyclo-Cross season.
I have put together an 8 week plan to help you reach all cyclo-cross goals this season and give you an extra edge on your competition!
This plan is built for the advanced cyclist to cyclo-crosser and you have been racing a while, with an advanced level of fitness. This plan is built for someone with 12 to 15 hours to train weekly.
Please note that throughout this plan there are 3 options available for the weekend, so do not get discouraged by the amount of time listed at the end of each week. The total hours at the end of the week include a combination of all options on Friday, Saturday, and Sunday but you will only chose one of the three options on each of those days based on your race schedule.
If you are ready to get ahead of your Cyclo-cross competition this season, this is the plan for you!!
This Bicycling magazine, Hunter Allen Cyclo-Cross training plan will help you get ready for a mud filled fall Cyclo-Cross season.
I have put together an 8 week plan to help you reach all cyclo-cross goals this season and give you an extra edge on your competition!
This plan is built for the advanced cyclist to cyclo-crosser and you have been racing a while, with an advanced level of fitness. This plan is built for someone with 12 to 15 hours to train weekly.
Please note that throughout this plan there are 3 options available for the weekend, so do not get discouraged by the amount of time listed at the end of each week. The total hours at the end of the week include a combination of all options on Friday, Saturday, and Sunday but you will only chose one of the three options on each of those days based on your race schedule.
If you are ready to get ahead of your Cyclo-cross competition this season, this is the plan for you!!
Are you looking to get to make this the best Cyclo-cross season you’ve ever had? This is your chance!
This Bicycling magazine, Hunter Allen Cyclo-Cross training plan will help you get ready for a mud filled fall Cyclo-Cross season.
I have put together an 8 week plan to help you reach all cyclo-cross goals this season and give you an extra edge on your competition!
This plan is built for the beginner cyclist to cyclo-cross but has created a basic level of fitness from cycling. This plan is built for someone with 6 to 8 hours to train weekly.
Please note that throughout this plan there are 3 options available for the weekend, so do not get discouraged by the amount of time listed at the end of each week. The total hours at the end of the week include a combination of all options on Friday, Saturday, and Sunday but you will only chose one of the three options on each of those days based on your race schedule.
If you are ready to get ahead of your Cyclo-cross competition this season, this is the plan for you!!
This Bicycling magazine, Hunter Allen Cyclo-Cross training plan will help you get ready for a mud filled fall Cyclo-Cross season.
I have put together an 8 week plan to help you reach all cyclo-cross goals this season and give you an extra edge on your competition!
This plan is built for the beginner cyclist to cyclo-cross but has created a basic level of fitness from cycling. This plan is built for someone with 6 to 8 hours to train weekly.
Please note that throughout this plan there are 3 options available for the weekend, so do not get discouraged by the amount of time listed at the end of each week. The total hours at the end of the week include a combination of all options on Friday, Saturday, and Sunday but you will only chose one of the three options on each of those days based on your race schedule.
If you are ready to get ahead of your Cyclo-cross competition this season, this is the plan for you!!
Are you looking to get to make this the best Cyclo-cross season you’ve ever had? This is your chance!
This Bicycling magazine, Hunter Allen Cyclo-Cross training plan will help you get ready for a mud filled fall Cyclo-Cross season.
I have put together an 8 week plan to help you reach all cyclo-cross goals this season and give you an extra edge on your competition!
This plan is built for the Intermediate cyclist to cyclo-crosser and assumes you have been racing and training this season with a solid intermediate level of fitness from cycling. This plan is built for someone with 8 to 12 hours to train weekly.
Please note that throughout this plan there are 3 options available for the weekend, so do not get discouraged by the amount of time listed at the end of each week. The total hours at the end of the week include a combination of all options on Friday, Saturday, and Sunday but you will only chose one of the three options on each of those days based on your race schedule.
If you are ready to get ahead of your Cyclo-cross competition this season, this is the plan for you!!
This Bicycling magazine, Hunter Allen Cyclo-Cross training plan will help you get ready for a mud filled fall Cyclo-Cross season.
I have put together an 8 week plan to help you reach all cyclo-cross goals this season and give you an extra edge on your competition!
This plan is built for the Intermediate cyclist to cyclo-crosser and assumes you have been racing and training this season with a solid intermediate level of fitness from cycling. This plan is built for someone with 8 to 12 hours to train weekly.
Please note that throughout this plan there are 3 options available for the weekend, so do not get discouraged by the amount of time listed at the end of each week. The total hours at the end of the week include a combination of all options on Friday, Saturday, and Sunday but you will only chose one of the three options on each of those days based on your race schedule.
If you are ready to get ahead of your Cyclo-cross competition this season, this is the plan for you!!
This plan is for the cyclist getting prepared to go on a weeklong bicycle trip. A week long ride with all your gear or a supported ride is not something to be taken lightly. This plan will improve your fitness, so you can ride those long hours in the saddle, withstand those big hills, climb the long mountain passes and recover quicker for the next day's adventure.
This 12 week training plan has you riding between 6-12 hours a week, doing specific drills, workouts and rides to prepare you physically and mentally. I, Hunter Allen, am your coach along the way and I have coached many riders to prepare for week long trips, month long trips and even year long trips!
If you are a beginner, intermediate or expert cyclist, you will want to do this plan to make sure your preparation is spot on for your bike adventure.
Along with improving your overall fitness, the focus of the first three weeks is to really build up your aerobic capacity and get you ready to ride those long rides. The forth week is a rest week and it is critical for your body to prepare for the next block of training. Weeks 5, 6, and 7 are designed to keep you improving your aerobic capacity but also will push you a little further with tempo work, along with anaerobic capacity work as well as neuromuscular power work to prepare you for the hard efforts you will face during your weeklong trip. Push through all of those efforts and don’t give up! Week 8 will be another critical rest week, make sure you relax and take it easy! Your body has been through a lot and needs proper time to recover. In week nine you will see some tempo and bursts throughout the rides -keep going! Weeks 10 and 11 are easy weeks, in preparation for the big week. You’ll want to be pretty rested heading into your week. Week twelve will be your final week of prep. It will cause you to revisit your anaerobic capacity early on and then the rest of the week will be easier and in the endurance zone. You will be completely prepared for the weeklong trip ahead.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
This 12 week training plan has you riding between 6-12 hours a week, doing specific drills, workouts and rides to prepare you physically and mentally. I, Hunter Allen, am your coach along the way and I have coached many riders to prepare for week long trips, month long trips and even year long trips!
If you are a beginner, intermediate or expert cyclist, you will want to do this plan to make sure your preparation is spot on for your bike adventure.
Along with improving your overall fitness, the focus of the first three weeks is to really build up your aerobic capacity and get you ready to ride those long rides. The forth week is a rest week and it is critical for your body to prepare for the next block of training. Weeks 5, 6, and 7 are designed to keep you improving your aerobic capacity but also will push you a little further with tempo work, along with anaerobic capacity work as well as neuromuscular power work to prepare you for the hard efforts you will face during your weeklong trip. Push through all of those efforts and don’t give up! Week 8 will be another critical rest week, make sure you relax and take it easy! Your body has been through a lot and needs proper time to recover. In week nine you will see some tempo and bursts throughout the rides -keep going! Weeks 10 and 11 are easy weeks, in preparation for the big week. You’ll want to be pretty rested heading into your week. Week twelve will be your final week of prep. It will cause you to revisit your anaerobic capacity early on and then the rest of the week will be easier and in the endurance zone. You will be completely prepared for the weeklong trip ahead.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
A criterium, or crit, is a bike race held on a short course often held on blocked-off city streets. The course is short, usually less than 5 km, and is a closed circuit, where riders complete multiple laps. Riders typically race for a given length of time, then complete a specified number of laps. An example would be a race of 60 minutes plus three laps.
In addition to the typical method of determining a winner -- first rider across the finish line -- many crits have prizes that can be won while the race is in progress. Called primes (pronounced "preems"), these are given for winning specific laps along the way and are frequently cash prizes or merchandise.
Criteriums are especially nice for watching in-person as the riders pass by a given point many times over the course of a race.
This Bicycling magazine, Hunter Allen Criterium Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of criterium races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful criterium races.
This plan is for the road cyclist that wants to do
This plan is for the road cyclist that wants to do a crit race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week Crit training plan will prepare you ride in the pack, handle the speed and be ready for the corners and hard jumps out of them to get ready for the win! Make sure your following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
In addition to the typical method of determining a winner -- first rider across the finish line -- many crits have prizes that can be won while the race is in progress. Called primes (pronounced "preems"), these are given for winning specific laps along the way and are frequently cash prizes or merchandise.
Criteriums are especially nice for watching in-person as the riders pass by a given point many times over the course of a race.
This Bicycling magazine, Hunter Allen Criterium Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of criterium races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful criterium races.
This plan is for the road cyclist that wants to do
This plan is for the road cyclist that wants to do a crit race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week Crit training plan will prepare you ride in the pack, handle the speed and be ready for the corners and hard jumps out of them to get ready for the win! Make sure your following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
The Hill Climb Race is a lesson in pain and pacing. Hill Climb Racing can be either mass starts of time trial style races and usually focus on climbs longer than 10 miles with 5%+ gradients. This means strong legs and lungs ready to pace the climb and get to the top!
This Bicycling magazine, Hunter Allen Hill Climb Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of hill climb races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful hill climb races. This plan is for the road cyclist that wants to do a hill clumb race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week Hill Climb training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Hill Climb Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of hill climb races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful hill climb races. This plan is for the road cyclist that wants to do a hill clumb race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week Hill Climb training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
The road race is a mass start, one day event. It usually consists of a 5-25 mile repeating loops, starting and finishing in the same point. The courses may be long or short, flat or hilly, or a combination. The athlete with the greatest overall ability to sprint, climb, and just persevere, will tend to have the most success so your training plan needs to support this.
This Bicycling magazine, Hunter Allen Road Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of road races as an amateur and a pro, even won a few and coached even more athletes to successful road race wins and podium finishes.
This plan is for the road cyclist that wants to do a road race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.My 4 week Road race training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Road Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of road races as an amateur and a pro, even won a few and coached even more athletes to successful road race wins and podium finishes.
This plan is for the road cyclist that wants to do a road race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.My 4 week Road race training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
One rider against the clock, the race of truth, contre la montre (against the clock)—whatever you call them, time trials are the races that define the best of the best in cycling. Riders start off one at a time and compete against the clock to post the fastest time on courses ranging from a few kilometers to over 60km in length. There is no drafting is allowed, so riders times are defined by their ability, pacing and mental strength.The truth in this race of truth is that winning requires the ability to stay focused despite all the pain in your body, the variations of the course, or concerns over your competitors. You must learn to ignore the voice that tells you to slow down, stop, you can’t do this and keep pedaling as fluidly, quickly, and powerfully as possible.
This Bicycling magazine, Hunter Allen Time Trial training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of TT races as an amateur and a pro, and coached even more athletes to successful TT races. This plan is for the road cyclist that wants to do a TTrace and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week TT training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Time Trial training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of TT races as an amateur and a pro, and coached even more athletes to successful TT races. This plan is for the road cyclist that wants to do a TTrace and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week TT training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
A plan for the beginner planning their first Bike MS (formerly MS 150). This plan will prepare you to finish the shorter route options by gradually increasing your endurance over 12 weeks.
You should be able to ride 25 miles or 2.5 hours, and should have clearance from your physician to begin an excercise program.
Steen Rose is a Training Bible Elite Coach. He's been riding for 20 years and racing for 15. He's a Category 1 racer and multiple State Champion.
In addition to the training to prepare you for the event, there are pro tips like how to dress and what carbo loading actually is.
You should be able to ride 25 miles or 2.5 hours, and should have clearance from your physician to begin an excercise program.
Steen Rose is a Training Bible Elite Coach. He's been riding for 20 years and racing for 15. He's a Category 1 racer and multiple State Champion.
In addition to the training to prepare you for the event, there are pro tips like how to dress and what carbo loading actually is.
Block Training Plan-3day Block-Elite Cyclist-Wattage based by Hunter Allen
by Hunter Allen 8 weeks $119.95
by Hunter Allen 8 weeks $119.95
This plan is built to push you during your 3 day blocks of training, then give you a solid rest in between so you are ready for the next 3 day block. This is the way best in the world train. The toughest part about this is that you have to make sure you honor the training on the last day in each block. That is the hardest day anyhow and will give you the most bang for your training buck. Since it's a block training plan, it also means that sometimes you'll be resting on the weekends. Take that time to catch up around the house and rest up for the next block. Remember: this is the way champions train. It won't be easy. During these 8 weeks you are going to work hard during the block but then rest hard as well. This plan isn't for everyone and if you are strictly constrained to the a 7 day work week, this plan probably isn't for you. If you can train whenever you want to and are able to push yourself even when you are tired, and want to maximize the training stress, then this is your plan. Prepare to win.
Block Training Plan-3day Block-Expert Cyclist-Wattage based by Hunter Allen
by Hunter Allen 8 weeks $119.95
by Hunter Allen 8 weeks $119.95
This plan is built to push you during your 3 day blocks of training, then give you a solid rest in between so you are ready for the next 3 day block. This is for the EXPERT cyclist, so perfect for the rider that has already been successful and achieved a high level of fitness. This is the way best in the world train. The toughest part about this is that you have to make sure you honor the training on the last day in each block. That is the hardest day anyhow and will give you the most bang for your training buck. Since it's a block training plan, it also means that sometimes you'll be resting on the weekends. Take that time to catch up around the house and rest up for the next block. Remember: this is the way champions train. It won't be easy. During these 8 weeks you are going to work hard during the block but then rest hard as well. This plan isn't for everyone and if you are strictly constrained to the a 7 day work week, this plan probably isn't for you. If you can train whenever you want to and are able to push yourself even when you are tired, and want to maximize the training stress, then this is your plan. Prepare to win.
Block Training Plan-4day Block-Elite Cyclist-Wattage based by Hunter Allen
by Hunter Allen 8 weeks $119.95
by Hunter Allen 8 weeks $119.95
This plan is built to push you during your 4 day blocks of training, then give you a solid rest in between so you are ready for the next 4 day block. If you have done the 3 day block ELITE plan already, then this is the next logical step. This plan is truly for only Elite cyclists, so Category 2 riders and above only. This is the way best in the world train. The toughest part about this is that you have to make sure you honor the training on the last day in each block. That is the hardest day anyhow and will give you the most bang for your training buck. Since it's a block training plan, it also means that sometimes you'll be resting on the weekends. Take that time to catch up around the house and rest up for the next block. Remember: this is the way champions train. It won't be easy. During these 8 weeks you are going to work hard during the block but then rest hard as well. This plan isn't for everyone and if you are strictly constrained to the a 7 day work week, this plan probably isn't for you. If you can train whenever you want to and are able to push yourself even when you are tired, and want to maximize the training stress, then this is your plan. Prepare to win.
Block Training Plan-4day Block-Expert Cyclist-Wattage based by Hunter Allen
by Hunter Allen 8 weeks $119.95
by Hunter Allen 8 weeks $119.95
This plan is built to push you during your 4 day blocks of training, then give you a solid rest in between so you are ready for the next 4 day block. This is for the EXPERT cyclist, so perfect for the rider that has already been successful and achieved a high level of fitness. This is the way best in the world train. The toughest part about this is that you have to make sure you honor the training on the last day in each block. That is the hardest day anyhow and will give you the most bang for your training buck. Since it's a block training plan, it also means that sometimes you'll be resting on the weekends. Take that time to catch up around the house and rest up for the next block. Remember: this is the way champions train. It won't be easy. During these 8 weeks you are going to work hard during the block but then rest hard as well. This plan isn't for everyone and if you are strictly constrained to the a 7 day work week, this plan probably isn't for you. If you can train whenever you want to and are able to push yourself even when you are tired, and want to maximize the training stress, then this is your plan. Prepare to win.
BRBC members training for a metric or full century.
You ride at least 4 days a week, with a weekly long ride of 20 miles currently.
Ideally you will have a heart rate monitor.
Please get a cadence sensor for your bike computer.
You ride at least 4 days a week, with a weekly long ride of 20 miles currently.
Ideally you will have a heart rate monitor.
Please get a cadence sensor for your bike computer.
BRBC members who want to get a little fitter without being too formal in their training. All rides should be fun and not feel too much like a workout!
To be able to begin this plan you already ride three times a week for about an hour each time.
To be able to begin this plan you already ride three times a week for about an hour each time.
BRBC members training for the Senior Nationals Road Race.
You ride at least 4-5 days a week, with a weekly long ride of 25-27 miles.
Ideally you will have a heart rate monitor.
Please get a cadence sensor for your bike computer.
You ride at least 4-5 days a week, with a weekly long ride of 25-27 miles.
Ideally you will have a heart rate monitor.
Please get a cadence sensor for your bike computer.
BRBC members training for the Senior Nationals Time Trials.
You ride at least 4-5 days a week, with a weekly long ride of 25-27 miles.
Ideally you will have a heart rate monitor.
Please get a cadence sensor for your bike computer.
You ride at least 4-5 days a week, with a weekly long ride of 25-27 miles.
Ideally you will have a heart rate monitor.
Please get a cadence sensor for your bike computer.
Base 1 is designed to familiarize your body with structured training and the imposition of a consistent volume of time in an aerobic activity. It is a full 4-week program (no rest week included). This program will give you both a strong aerobic base of fitness upon which to build your higher intensity workouts later in the year and a start on that intensity training in the last phase of the program. This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). It is ideal for those with approximately 10 hours per week of training time.
Base 1 is designed to familiarize your body with structured training and the imposition of a consistent volume of time in an aerobic activity. The program INCLUDES a strength training plan 2-days per week (mon/thur). It is a full 4-week program (no rest week included). This program will give you both a strong aerobic base of fitness upon which to build your higher intensity workouts later in the year and a start on that intensity training in the last phase of the program. This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). It is ideal for those with approximately 10 hours per week of training time (including weights).
Welcome to your Base 2 Program. As the second step in the preparation cycle, you are making important progress towards achieving your cycling goals. This program will further your aerobic base, introduce structured muscle endurance intervals, and refine the high intensity efforts begun in Base 1. This program assumes you have completed a substantive Base 1 phase and are prepared for the demands of Base 2. This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). If you have not completed an LTHR determination, simply follow the protocol at the end of this document. This plan averages 10-12 hours per week and lasts 4 weeks. There is no 'rest' week built into this plan
Congratulations, you have reached the final phase of base training! I hope you are feeling the benefits of both developing fitness, and your commitment to the program. You are also likely targeting your first events of the year. If you haven’t done so already take the time to create a challenging, but realistic, schedule and to prioritize the events you’ll do. This is important as you refine both fitness and tactics over the course of the training period in preparation for target events later in the year. This program presumes you’ve completed both phases 1 and 2 of yoru base conditioning (whether Sterling or someone else’s) and are prepared for the start of racing.
This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). This plan is 4-weeks long and averages 11 - 13 hours per week. There is no rest period included in this plan.
This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). This plan is 4-weeks long and averages 11 - 13 hours per week. There is no rest period included in this plan.
This plan is a 4-week preparation phase for road cyclists. It is built on the use of a Heart Rate monitor and averages about 10 hours per week of activity. This plan is the perfect segue to the start of Base 1 conditioning
This plan is perfect for a Sport Level Mountain Bike Racer training with a heart rate monitor. Weekly hours are between 8 - 10. This plan presumes you are just starting your focused training and will not be racing within the next 6-8 weeks minimum.
Brute Force Cycling is the biggest, baddest cycling program in the known universe designed for cyclists and triahtletes by USA Triathlon level 3 certified coach Sharone Aharone of Well-Fit Triahtlon and Training. This 10-week training program combines sessions on the CompuTrainer dialed in to your ability and personal strength training workouts aimed squarely at the muscle groups that power your cycling. Complete the program and transform your bike leg from a liability into an unfair advantage.
This plan is designed for anyone, regardless of time committment or ability level, who would like to participate in the Rouge-Roubaix 100 on March 7th 2010 as well as events later in the Spring training calendar. This training progression includes all workouts, aims of each specific workout, and moderates all increases in volume and intensity at the perfect points in order to maximize training efficiency. This program is designed for both novice and experienced cyclists who may have time restrictions due to personal and professional agendas but are looking for a structured approach to their Spring preparation.
This Cat 1-2 Base period training plan was created by Joe Friel for the serious cyclist to maximize winter fitness using the principles described in his book, The Cyclists Training Bible. Consider starting this plan about 23 weeks prior to your first A race of the season. Following this 12-week plan will prepare you to start the CAT 1-2 BUILD-PEAK PERIOD PLAN which specifically prepares you for your A-priority race.
To start this plan you should be able to train about 12 hours a week. Over 12 weeks you will increase your weekly volume to about 18 hours including bike rides for aerobic endurance, force, muscular endurance and power; cross training in the first 4 weeks; and 1 to 2 strength workouts each week. The exception is the R&R weeks every fourth week when volume is significantly reduced for 4 days culminating with self-testing at the end of the week to measure progress.
The plan uses common language to describe the workouts and is easy to follow. It provides optional power workouts for the rider with a powermeter. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 11 weeks prior to your A-priority road race.
(For detailed description of how to set your zones for heart rate or power go to http://tinyurl.com/29t3q6m and click on USING HR, POWER AND PACE (PDF) under my picture.)
To start this plan you should be able to train about 12 hours a week. Over 12 weeks you will increase your weekly volume to about 18 hours including bike rides for aerobic endurance, force, muscular endurance and power; cross training in the first 4 weeks; and 1 to 2 strength workouts each week. The exception is the R&R weeks every fourth week when volume is significantly reduced for 4 days culminating with self-testing at the end of the week to measure progress.
The plan uses common language to describe the workouts and is easy to follow. It provides optional power workouts for the rider with a powermeter. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 11 weeks prior to your A-priority road race.
(For detailed description of how to set your zones for heart rate or power go to http://tinyurl.com/29t3q6m and click on USING HR, POWER AND PACE (PDF) under my picture.)
This Cat 1-2 Build-Peak-Race period training plan was created for the serious cyclist by Joe Friel. It is designed to prepare you for the stresses of a Category 1-2 road race using the principles described in his book, The Cyclists Training Bible. Start this plan 11 weeks prior to your first A race of the season. It may be repeated for subsequent A races during your season.
To start this plan you should be training about 18 hours a week. Over 11 weeks you will increase your training intensity while volume stays at about 18 hours. The exception is the R&R weeks every fourth week when volume and intensity are significantly reduced for 5 days culminating with a hard group ride or race at the end of the week.
The plan uses common language to describe the workouts and is easy to follow. It provides optional power workouts for the rider with a powermeter. By the end of 11 weeks you will have excellent race fitness, little fatigue and be ready to for your A-priority road race.
this is a basic 12 week plan for a northern based cyclist in the Cat 5 to Cat 4 range. Assumed athlete has a Power Meter and is taking a 1 x per week indoor trainer class or doing a group session.
This plan is written by Coach Brad Morgan, a Level 2 USA Cycling Coach, team coach for the GAS/Intrinsik Architecture Cycling Team based out of Bozeman, MT and a CAT 2 road and 'cross racer. For more information about Coach Brad or the GAS team, go to purebikecoaching.blogspot.com or gascyclingteam.com. Any Montana racers may contact me for a promo code to receive this plan at a reduced cost.
This training plan is built for a cyclist that is racing at the CAT 4/5 level and wants to finally make that CAT 3 upgrade, or maybe a new CAT 3 hoping to become more competitive at that level. The 14 week plan is designed for late winter/early spring base building, and will not take you to your peak fitness, but it will get you strong and ready for the early season races. This plan has race weeks planned for weeks 10 and 14. This base building plan starts off fairly easy with zone 2 rides, adds in some leg strengthening rides, then builds to tempo, sweet spot, threshold, and eventually some climbing and higher intensity workouts in the later weeks. All workouts are on the bike, or strengthening your core. The training weeks are tough, and weekly training volume is in the eight to ten hour range. If you follow this plan, at 10 weeks you will not be at your peak, but you will be ready to race. More importantly, at the end of the plan you will have a strong foundation on which to build your in season and late season fitness. You will be able to take your peaks higher, leading to a more fulfilling and successful racing season, with perhaps a few podium appearances along the way. Happy training.
Keep it PURE,
Coach Brad
This training plan is built for a cyclist that is racing at the CAT 4/5 level and wants to finally make that CAT 3 upgrade, or maybe a new CAT 3 hoping to become more competitive at that level. The 14 week plan is designed for late winter/early spring base building, and will not take you to your peak fitness, but it will get you strong and ready for the early season races. This plan has race weeks planned for weeks 10 and 14. This base building plan starts off fairly easy with zone 2 rides, adds in some leg strengthening rides, then builds to tempo, sweet spot, threshold, and eventually some climbing and higher intensity workouts in the later weeks. All workouts are on the bike, or strengthening your core. The training weeks are tough, and weekly training volume is in the eight to ten hour range. If you follow this plan, at 10 weeks you will not be at your peak, but you will be ready to race. More importantly, at the end of the plan you will have a strong foundation on which to build your in season and late season fitness. You will be able to take your peaks higher, leading to a more fulfilling and successful racing season, with perhaps a few podium appearances along the way. Happy training.
Keep it PURE,
Coach Brad
This plan is designed for time-crunched cyclists with at least one year of riding experience who want to prepare for a century. It assumes a time commitment of 5-10 hours per week for training. The athlete should have several preparation weeks of unstructured rides in their legs before beginning this plan—namely, about 2-4 hours of cycling per week at an aerobic pace.
The plan consists of three 4-week base building phases, plus a final taper week leading up to the century. Each 4-week phase gradually increases volume/intensity over three weeks followed by a recovery week. Weekly workouts revolve around three key sessions—the long ride, the sustained tempo workout, and the temp intervals. A time trial is scheduled every four weeks. The plan is designed to prepare the cyclist for a century at the end of week 13.
Training Guide
To make the most of this plan, use it along with the Multisport Training Guide found on the Alp Fitness website. The Multisport Training Guide provides information on how to determine your training intensity zones, protocols for field tests, guidance on goal setting, and general tips on nutrition and hydration.
Supplemental functional strength training
In addition to your run training included in the plan, you should incorporate another 30 to 90 minutes each week of functional strength exercises. This can be done by adding 10 minutes to the beginning or end of a run (or taking a 10 minute break at some other point during your day, such as while watching TV). Or it could be done with a longer 20-30 minute workout a few times each week. See the library of functional strength training workouts on the Alp Fitness website for detailed workouts to choose from.
www.alpfitness.com
The plan consists of three 4-week base building phases, plus a final taper week leading up to the century. Each 4-week phase gradually increases volume/intensity over three weeks followed by a recovery week. Weekly workouts revolve around three key sessions—the long ride, the sustained tempo workout, and the temp intervals. A time trial is scheduled every four weeks. The plan is designed to prepare the cyclist for a century at the end of week 13.
Training Guide
To make the most of this plan, use it along with the Multisport Training Guide found on the Alp Fitness website. The Multisport Training Guide provides information on how to determine your training intensity zones, protocols for field tests, guidance on goal setting, and general tips on nutrition and hydration.
Supplemental functional strength training
In addition to your run training included in the plan, you should incorporate another 30 to 90 minutes each week of functional strength exercises. This can be done by adding 10 minutes to the beginning or end of a run (or taking a 10 minute break at some other point during your day, such as while watching TV). Or it could be done with a longer 20-30 minute workout a few times each week. See the library of functional strength training workouts on the Alp Fitness website for detailed workouts to choose from.
www.alpfitness.com
This plan is designed to assist the cyclist who has been at least 6 months to more than a year of riding experienc and is comfortable riding 4-8 hours a week. You also should have attempted a metric century before using this program.
This plan is designed to assist the cyclist who has been at least 6 months to more than a year of riding experienc and is comfortable riding 4-8 hours a week. You also should have attempted a metric century before using this program.
This plan is designed to assist the cyclist who has been at least year or more riding experience and is comfortable riding 6-12 hours a week. You also should have successfully completed a metric century AND attempted/completed a 100 mile ride.
This is the perfect program for enthusiasts cyclists to start the year off on the right foot. It is tailored made for athletes who can train from 5-12 hours a week. Ideally you would start this Training Plan in the December - Late January Time frame.
This plan is designed to prepare the cyclist wishing to be more competitive in the Copper Triangle (or similar event). Choose this plan if: 1) Your bike is not gathering too many cobwebs (i.e. you’ve been on it at least a couple times in the winter, the more the better!). 2) You have done the ride before and are looking to significantly improve your performance. You have a very specific time goal that is challenging to you. 3) You have significant time to commit, including up to 2 hours on some weekdays and riding both days on many weekends, as you get closer to the goal event. (You will still ride only 4 days a week max). 4) You have a good level of base fitness (i.e. you’ve been riding (and other sports) for several years at least). This plan is designed to build in a logical, safe manner. Do NOT just jump into the later weeks of the competitive plan with higher intensity if you have not completed the early weeks of the plan. You run the risk of injury if you do this. If you miss workouts, just be smart as you go forward. The most critical rides are the longer climbing rides so try to make sure you get the time in on the bike!
This plan can be used by any level of cyclist that is either new to or has had a little experience of core strength training. Includes instruction videos.
IT ALL STARTS WITH A STRONG BASE, IT IS NOT JUST ABOUT THE LEGS
This is a 12 week plan designed by Richard Rollinson of CPT Cycle Coaching, including exercise instructional videos.
Did you know that your hips and glutes work in sync with your legs when cycling? If you are not working out these muscles, then you are not using all of your potential power.
This plan is for riders who want stronger, more efficient base muscles to increase power efficiency and stability on the bike, as well as some strength work on the legs.
The plan is designed to be used in conjunction with your regular cycling programmes.
When you buy this plan you will receive exercises that are specifically designed to work parts of your core that are connected to leg muscle groups used in specific cycling positions, helping you build a strong link between the upper and lower body.
You will also be working the key muscles in your arms that control and coordinate the bike when sprinting and climbing out the saddle.
The plan also covers your whole back, helping you on your way to a more comfortable ride with reduced chance of injury.
All of the exercises directly apply to cycling. And the plan can be used by any level of cyclist that is either new to or has had a little experience of core strength training.
It is advisable that you have access to dumbbells, medicine balls and a Swiss ball. Barbells are also recommended.
Buy this plan now for your pathway to take control of your bike, increase power potential and invest in your longevity in cycling.
IT ALL STARTS WITH A STRONG BASE, IT IS NOT JUST ABOUT THE LEGS
This is a 12 week plan designed by Richard Rollinson of CPT Cycle Coaching, including exercise instructional videos.
Did you know that your hips and glutes work in sync with your legs when cycling? If you are not working out these muscles, then you are not using all of your potential power.
This plan is for riders who want stronger, more efficient base muscles to increase power efficiency and stability on the bike, as well as some strength work on the legs.
The plan is designed to be used in conjunction with your regular cycling programmes.
When you buy this plan you will receive exercises that are specifically designed to work parts of your core that are connected to leg muscle groups used in specific cycling positions, helping you build a strong link between the upper and lower body.
You will also be working the key muscles in your arms that control and coordinate the bike when sprinting and climbing out the saddle.
The plan also covers your whole back, helping you on your way to a more comfortable ride with reduced chance of injury.
All of the exercises directly apply to cycling. And the plan can be used by any level of cyclist that is either new to or has had a little experience of core strength training.
It is advisable that you have access to dumbbells, medicine balls and a Swiss ball. Barbells are also recommended.
Buy this plan now for your pathway to take control of your bike, increase power potential and invest in your longevity in cycling.
This plan can be used by any level of cyclist that has had a little experience of core strength training, or who has completed CPT Core stability for cyclists 1. CPT Core stability for cyclists 2 has new exercises and incorperates a natural progression in weights and reps/sets. Includes instruction videos.
IT ALL STARTS WITH A STRONG BASE, IT IS NOT JUST ABOUT THE LEGS
This is a 12 week plan designed by Richard Rollinson of CPT Cycle Coaching, including exercise instructional videos.
Did you know that your hips and glutes work in sync with your legs when cycling? If you are not working out these muscles, then you are not using all of your potential power.
This plan is for riders who want stronger, more efficient base muscles to increase power efficiency and stability on the bike, as well as some strength work on the legs.
The plan is designed to be used in conjunction with your regular cycling programmes.
When you buy this plan you will receive exercises that are specifically designed to work parts of your core that are connected to leg muscle groups used in specific cycling positions, helping you build a strong link between the upper and lower body.
You will also be working the key muscles in your arms that control and coordinate the bike when sprinting and climbing out the saddle.
The plan also covers your whole back, helping you on your way to a more comfortable ride with reduced chance of injury.
All of the exercises directly apply to cycling. And the plan can be used by any level of cyclist that is either new to or has had a little experience of core strength training.
It is advisable that you have access to dumbbells, medicine balls and a Swiss ball. Barbells are also recommended.
Buy this plan now for your pathway to take control of your bike, increase power potential and invest in your longevity in cycling.
IT ALL STARTS WITH A STRONG BASE, IT IS NOT JUST ABOUT THE LEGS
This is a 12 week plan designed by Richard Rollinson of CPT Cycle Coaching, including exercise instructional videos.
Did you know that your hips and glutes work in sync with your legs when cycling? If you are not working out these muscles, then you are not using all of your potential power.
This plan is for riders who want stronger, more efficient base muscles to increase power efficiency and stability on the bike, as well as some strength work on the legs.
The plan is designed to be used in conjunction with your regular cycling programmes.
When you buy this plan you will receive exercises that are specifically designed to work parts of your core that are connected to leg muscle groups used in specific cycling positions, helping you build a strong link between the upper and lower body.
You will also be working the key muscles in your arms that control and coordinate the bike when sprinting and climbing out the saddle.
The plan also covers your whole back, helping you on your way to a more comfortable ride with reduced chance of injury.
All of the exercises directly apply to cycling. And the plan can be used by any level of cyclist that is either new to or has had a little experience of core strength training.
It is advisable that you have access to dumbbells, medicine balls and a Swiss ball. Barbells are also recommended.
Buy this plan now for your pathway to take control of your bike, increase power potential and invest in your longevity in cycling.
This plan can be used by any level of cyclist that has had a good amount of experience with core strength training, or who has completed CPT Core stability for cyclists 1 and 2. CPT Core stability for cyclists 3 has new exercises and incorperates a natural progression in weights and reps/sets. Includes instruction videos.
IT ALL STARTS WITH A STRONG BASE, IT IS NOT JUST ABOUT THE LEGS
This is a 12 week plan designed by Richard Rollinson of CPT Cycle Coaching, including exercise instructional videos.
Did you know that your hips and glutes work in sync with your legs when cycling? If you are not working out these muscles, then you are not using all of your potential power.
This plan is for riders who want stronger, more efficient base muscles to increase power efficiency and stability on the bike, as well as some strength work on the legs.
The plan is designed to be used in conjunction with your regular cycling programmes.
When you buy this plan you will receive exercises that are specifically designed to work parts of your core that are connected to leg muscle groups used in specific cycling positions, helping you build a strong link between the upper and lower body.
You will also be working the key muscles in your arms that control and coordinate the bike when sprinting and climbing out the saddle.
The plan also covers your whole back, helping you on your way to a more comfortable ride with reduced chance of injury.
All of the exercises directly apply to cycling. And the plan can be used by any level of cyclist that is either new to or has had a little experience of core strength training.
It is advisable that you have access to dumbbells, medicine balls and a Swiss ball. Barbells and kettlebell are also recommended.
Buy this plan now for your pathway to take control of your bike, increase power potential and invest in your longevity in cycling.
IT ALL STARTS WITH A STRONG BASE, IT IS NOT JUST ABOUT THE LEGS
This is a 12 week plan designed by Richard Rollinson of CPT Cycle Coaching, including exercise instructional videos.
Did you know that your hips and glutes work in sync with your legs when cycling? If you are not working out these muscles, then you are not using all of your potential power.
This plan is for riders who want stronger, more efficient base muscles to increase power efficiency and stability on the bike, as well as some strength work on the legs.
The plan is designed to be used in conjunction with your regular cycling programmes.
When you buy this plan you will receive exercises that are specifically designed to work parts of your core that are connected to leg muscle groups used in specific cycling positions, helping you build a strong link between the upper and lower body.
You will also be working the key muscles in your arms that control and coordinate the bike when sprinting and climbing out the saddle.
The plan also covers your whole back, helping you on your way to a more comfortable ride with reduced chance of injury.
All of the exercises directly apply to cycling. And the plan can be used by any level of cyclist that is either new to or has had a little experience of core strength training.
It is advisable that you have access to dumbbells, medicine balls and a Swiss ball. Barbells and kettlebell are also recommended.
Buy this plan now for your pathway to take control of your bike, increase power potential and invest in your longevity in cycling.
This criterium Base period training plan was designed by Joe Friel for the OVER-age-50 rider. The most significant difference between this plan and the one for the under-50 crit racer is that R&R weeks are planned every third week for over-50 instead of every fourth week. The plan is quite similar to the ROAD BASE PLAN with the greatest differences occurring in the last 5 weeks.
This plan is based on the the principles described in Joe's book, The Cyclists Training Bible. It is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the CRITERIUM BUILD-PEAK PERIOD PLAN (see plan) which specifically prepares you for your A-priority race.
This plan is intended for the cyclist who has been racing for two or more years. To start this plan you should be able to train about 8 hours a week. Over 12 weeks you will increase your weekly volume from about 8 hours to 13 hours including bike rides of various types, cross training in the first 4 weeks, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every third week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.
This cyclist Base period training plan was designed by Joe Friel for the criterium specialist to develop excellent fitness this winter. The plan is quite similar to the ROAD BASE plan. The greatest differences are found in the last 6 weeks. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the cyclists CRITERIUM BUILD-PEAK PLAN (see BUILD plan) which specifically prepares you for your A-priority race.
This plan is intended for the under-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 8 hours a week. Over 12 weeks you will increase your weekly volume from about 8 hours to 11 hours including bike rides of various types, cross training in the first 4 weeks, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.
The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start the CRITERIUM BUILD PLAN 11 weeks prior to your A-priority road race.
This criterium Build-Peak-Race periods training plan was designed by Joe Friel to prepare you for an A-priority race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 11 weeks prior to your A-priority race.
This plan is intended for the under-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. The weekly training hours vary from 11 to 9 hours depending on periodization. There is an R&R/adaptation week every fourth week. The emphasis is on power for sprinting but there is variety each week to develop all race-specific abilities. Strength maintenance workouts are included once each week.
The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority criterium race.
Target users of this plan should be at least an entry level bike racer with some knowledge of training. It is designed to improve the specific elements of fitness required to perform in criterium and road racing. Users can expect to improve their lactate threshold, Vo2 max, anaerobic capacity and sprint.
This is a 12-week plan for the intermediate cyclist looking to move from just barely hanging on to the local bike shop ride to crushing the souls of their "competition". In a friendly way of course! Whether you're strugling to stay on with the B-group or trying to make the jump to the A-group, this plan is for you.
We'll break down your group ride into its parts and focus each week on the skills and abilities you need to not only keep up, but to push the pace.
You should be comfortable riding in a group and by yourself. You should be riding at least 3-4 times per week and capable of riding for 2 hours at a time.
Most weeks will have 3-4 rides (including of course your target group ride) with an optional 5th recovery ride on the weekend. Most weekdays will be 1-1.5 hours in length with (at most) 2 hours on the weekends. Of course you can always add more if you have the time.
The plan starts on a Monday and has the group ride on Sunday, but of course you can move days around as you see fit.
We'll break down your group ride into its parts and focus each week on the skills and abilities you need to not only keep up, but to push the pace.
You should be comfortable riding in a group and by yourself. You should be riding at least 3-4 times per week and capable of riding for 2 hours at a time.
Most weeks will have 3-4 rides (including of course your target group ride) with an optional 5th recovery ride on the weekend. Most weekdays will be 1-1.5 hours in length with (at most) 2 hours on the weekends. Of course you can always add more if you have the time.
The plan starts on a Monday and has the group ride on Sunday, but of course you can move days around as you see fit.
Beginners
This plan is designed to improve cycling fitness and will be suitable for any racing cyclist or recreational rider as well as triathletes trying to improve their bike leg. The format of the plan includes an initial testing week, 8 weeks of focused training and a follow-up testing week.
Ability to measure power will greatly enhance the athlete's ability to get the most out of this plan, but the workouts are designed in such a way that they are easily modified for any situation (outdoors, indoors, HR only, RPE only, etc).
Ability to measure power will greatly enhance the athlete's ability to get the most out of this plan, but the workouts are designed in such a way that they are easily modified for any situation (outdoors, indoors, HR only, RPE only, etc).
Cycling - 10 Weeks to Power and Speed (with Computrainer Workout Files)
by Vision Quest Coaching 10 weeks $100.00
by Vision Quest Coaching 10 weeks $100.00
This plan is designed to improve cycling fitness and will be suitable for any racing cyclist or recreational rider as well as triathletes trying to improve their bike leg. The format of the plan includes an initial testing week, 8 weeks of focused training and a follow-up testing week.
This plan includes a Computrainer workout file for each cycling ride, which makes following the program and ensuring that the training dose is correct very easy. Files are a mix of both .crs (course) and .mrc (workouts) format, and require installation of the Multi-rider program. MRC workouts are based on percentage of threshold power, so once you have performed your initial test, simply plug that threshold power in and workouts will be adjusted to the appropriate level for your fitness.
If you feel you are making gains during the training plan, having a good day or a bad day, it is easy to toggle your threshold setting up or down with the Computrainer handlebar controller to make necessary adjustments.
This plan includes a Computrainer workout file for each cycling ride, which makes following the program and ensuring that the training dose is correct very easy. Files are a mix of both .crs (course) and .mrc (workouts) format, and require installation of the Multi-rider program. MRC workouts are based on percentage of threshold power, so once you have performed your initial test, simply plug that threshold power in and workouts will be adjusted to the appropriate level for your fitness.
If you feel you are making gains during the training plan, having a good day or a bad day, it is easy to toggle your threshold setting up or down with the Computrainer handlebar controller to make necessary adjustments.
This plan is geared towards the beginner to intermediate cyclist seeking to improve performance in Criterium races. The plan is intended for someone who already has a moderate base established (~5-6 hours of easy to moderate cycling each week for at least 12 weeks).
This is MM's cycling plan.
Appropriate for:This is a 18 week cycling plan for cyclist and triathlete's. This program is best suited for people who have at least one year cycling experience to elite racers. The program builds you gradually from the basic nuromuscular skills, sport specific strength, endurance, threshold and right through to V02 sessions to hit the spring races ready to go.
Builds to:This training programs steadily builds you from 5hrs/week to 10hrs/ week of focused cycling training, targeting all systems geared to being ready to race.
Appropriate for:This is a 18 week cycling plan for cyclist and triathlete's. This program is best suited for people who have at least one year cycling experience to elite racers. The program builds you gradually from the basic nuromuscular skills, sport specific strength, endurance, threshold and right through to V02 sessions to hit the spring races ready to go.
Builds to:This training programs steadily builds you from 5hrs/week to 10hrs/ week of focused cycling training, targeting all systems geared to being ready to race.
This plan will help a beginner or intermediate cyclist prepare for a long century ride or Gran Fondo event. Time is limited during the week for many athletes, so those workouts are kept short and the primary volume progression takes place over the weekends.
There is only one ride planned for the weekends, but if you have the time and energy, a second ride can certainly be included. Be sure that one of your weekend rides is the long, steady ride as scheduled, and the other ride can be a shorter, more intense ride, a group ride, or another easy ride depending on your goals and energy levels.
There is only one ride planned for the weekends, but if you have the time and energy, a second ride can certainly be included. Be sure that one of your weekend rides is the long, steady ride as scheduled, and the other ride can be a shorter, more intense ride, a group ride, or another easy ride depending on your goals and energy levels.
This plan is for someone who wants to complete a Century Ride. The training volume starts in week 1 with 7 hrs and builds up to 11 hrs per week. This plan is perfect for someone who wants to strengthen their bike fitness. There is typically 1 or 2 strength training sessions per week. It is advised tha you refer to http://tiny.cc/0rBbU or see Joe Friel's Training Bible book to use as a reference guide for these exercises. Much of the training will be focused around effective HR training all of the workouts are based on HR zones and time rather than distance. To do this you will need to establish your HR zones. To calculate you zones use the following method. Take a 35 year old person for example. 220 minus your age. This is your max HR. Follow the chart below and use as your guide to set up your HR zones.
Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%
Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%
Cycling base phase. crits focus, shorter races. by Eric Kenney, Ek Endurance Coaching
by Eric Kenney 12 weeks $119.00
by Eric Kenney 12 weeks $119.00
This plan is formulated to maximize your time in the winter months with specific and effective training sessions. This plan is for the rider training for crits and shorter circuit races. OR for the athlete that has a weakness in max power and strength. Contact Eric for testing protocol if you do not have recent tests to use. With or with out a power meter this program will bring you to the next level!
**Check out our coaching Forums! http://app.madsync.net/?domain=madsync.ekendurancecoaching.com
contact Eric at eric@ekendurancecoaching.com for customized plans, one on one coaching or PDF doc. Plans.
**Check out our coaching Forums! http://app.madsync.net/?domain=madsync.ekendurancecoaching.com
contact Eric at eric@ekendurancecoaching.com for customized plans, one on one coaching or PDF doc. Plans.
Cycling Base, RR, TT hill climbs, by Eric Kenney, Ek Endurance Coaching
by Eric Kenney 12 weeks $119.00
by Eric Kenney 12 weeks $119.00
This plan is formulated to maximize your time in the winter months with specific and effective training sessions. Included are doc's on training zones, workout descriptions, and a doc on "how to manage your training plan" so you won't be doing blind workouts! This plan is for the rider training longer RR, climbing races, hill climbs; TT’s or rides with a weakness in TT's, longer RR or climbing ability. Contact Eric for testing protocol if you do not have recent tests to use. With or without a power meter this program will bring you to the next level!
**Check out our coaching Forums! http://app.madsync.net/?domain=madsync.ekendurancecoaching.com
if you are interested E-mail us. we will need to add your Training peaks acc. to our coach acc. and you'll get access to our cycling training plan support forums!
contact Eric at eric@ekendurancecoaching.com for customized plans, one on one coaching or PDF doc. Plans.
**Check out our coaching Forums! http://app.madsync.net/?domain=madsync.ekendurancecoaching.com
if you are interested E-mail us. we will need to add your Training peaks acc. to our coach acc. and you'll get access to our cycling training plan support forums!
contact Eric at eric@ekendurancecoaching.com for customized plans, one on one coaching or PDF doc. Plans.
This plan is a 12-week build phase for an intermediate cyclist. It incorporates four 3-week phases, with every third week being a recovery week. Cycling workouts are 5 days a week with two days being either rest days or active recovery.
The route of the Etape du Tour 2013 is exceptionally a loop, allowing a unique place for the village, the start and the finish.
The start will be at the heart of Annecy, there will be a few miles longer than the route of the Tour de France.
Here are some things that will allow you to trace the route on a map, subject to approval by the competent authorities:
Annecy (D1508) – St-Jorioz – La Chapelle St Maurice – Bellecombe en Bauges – Le Chatelard – Aillon le Vieux – Thoiry – St Jean d’Arvey – La Féclaz – Trévignin – St Offenge Dessus – Pont de l’Abîme – Gruffy – Quintal – Montée du Semnoz
Côte de Puget (5,4 km à 5,8%)
Col de Leschaux (3,6 km à 6,2%)
Côte de Aillons-le-Vieux (6 km à 4%)
Col des Prés (3,5 km à 6,5%)
Col du Mont-Revard (16 km à 5,4%)
Montée finale du Semnoz (11 km à 8,3%)
The start will be at the heart of Annecy, there will be a few miles longer than the route of the Tour de France.
Here are some things that will allow you to trace the route on a map, subject to approval by the competent authorities:
Annecy (D1508) – St-Jorioz – La Chapelle St Maurice – Bellecombe en Bauges – Le Chatelard – Aillon le Vieux – Thoiry – St Jean d’Arvey – La Féclaz – Trévignin – St Offenge Dessus – Pont de l’Abîme – Gruffy – Quintal – Montée du Semnoz
Côte de Puget (5,4 km à 5,8%)
Col de Leschaux (3,6 km à 6,2%)
Côte de Aillons-le-Vieux (6 km à 4%)
Col des Prés (3,5 km à 6,5%)
Col du Mont-Revard (16 km à 5,4%)
Montée finale du Semnoz (11 km à 8,3%)
Welcome to the Cycling Fuel 6-week meal plan. This plan is unique in that I have Rx'd training fuel for rides that can be adjusted based on duration, intensity, etc. of your ride. For example, I will fuel you with 'food bottles' on your longer weekend rides. I recommend a certian amount of fuel per bottle, per hour; so, you simply consume as many bottles as needed based on the length of your ride. As is, this plan averages approximately 1800 calories per day. This plan has a nice macro nutrient balance of carbohydrates, protein, and fat; aligning all of the principles I discuss in my 3-DVD set, Rx Nutrition. This plan will keep you well fed and well fueled frequently and all throughout the day. Your Cycling Fuel plan contains meat, fish, chicken, fruit, vegetables, nuts, nut butter, etc. Eat well, live well, train well! Sincerely, Coach Kattouf
Geared toward the intermediate cyclist or advanced cyclist in the mid-base phase of training. This plan will take a cyclist with a pre-existing base of easy to moderate training and improve cadence, force, and muscular endurance. This plan includes 7-11 hours of cycling each week.
Cycling Power based Beginner Century ride using wattage by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12 week training plan is for the athlete that wants to complete a century in 6-7 hours by training with their power meter. The cyclist may or may not have done a century ride before, but it is generally a beginning cyclist with at least 3-4 months of riding in their legs. The goal for this cyclist is to finish the century in under 7 hours. It's for the cyclist that can ride up to 1.5 hours a day, and up to 5 hours on one day on the weekend. Based on percentage of threshold wattage, whatever your threshold is, you easily adjust your goals for the workouts(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). This plan gives you specific details on your daily training, including duration and specific wattage percentages to train in. This plan gradually improves your fitness and endurance over the 12 weeks, so it preps you perfectly for a successful century ride. At the completion of this training plan, you will be able to finish a century ride comfortably and finish strong.
Cycling Power based Intermediate Century ride using wattage by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This is a 12 week training plan is for the athlete that wants to complete a century in 5 to 6 hours by training with their power meter. The cyclist may or may not have done a century ride before, but it is generally a solid intermediate cyclist with at least one year of riding in their legs. The goal for this cyclist is to finish the century in under 6 hours, shooting for close to a 5 hour finish time. It's for the cyclist that can ride up to 2.0 hours a day, and up to 5 hours on one day on the weekend. This plan gives you specific details on your daily training, including duration and specific wattage percentages to train in. Based on percentage of threshold wattage, whatever your threshold is, you easily adjust your goals for the workouts(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). This plan gradually improves your fitness and endurance over the 12 weeks, so it preps you perfectly for a successful century ride. At the completion of this training plan, you will be able to finish a century ride easily at a solid brisk pace and you will be finishing strong!
Cycling Threshold Improvement Plan Weeks 1-8 - 150 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 9 to 13 hours a week and has just started in cycling, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 30 mile ride and you would like to be able to compete a 50-60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 1-8 - 170 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least 8 months to a year, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 1-8 - 190 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least 8 months to a year, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 1-8 - 200 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist, mt. biker, or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 9 to 13 hours a week and has a beginning base of cycling, and is excited about improving. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 60-70 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 1-8 - 220 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 220 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least a year, and is excited about going faster and possibly doing a century in the near future. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 40 mile ride and you would like to be able to compete a 70 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 1-8 - 250 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 250 watts. The athlete can train from 9 to 13 hours a week and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 1-8 - 270 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 270 watts. The athlete can train from 9 to 13 hours a week and has been seriously cycling for at least a year, and is excited about going faster and/or improving their racing category. This could be a good plan for a category 5 or category 4 racer. You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 60 mile ride and you would like to be able to compete a 100 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 1-8 - 290 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 9 to 13 hours a week and has been seriously cycling for at least a year, and is excited about going faster and/or improving their racing category. This could be a good plan for any racer with a 290 watts threshold, you will improve in 8 weeks, for sure! You can put in between 2-4 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 60 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 1-8 - 300 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 300 watts. The athlete can train from 11 to 16 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 300 watts threshold ranging from masters racers to strong Category 4 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 1-8 - 320 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 320 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 1-8 - 340 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least a year or two, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 320 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 1-8 - 360 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This 8-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 14 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This could be a good plan for any racer with a 360 watts threshold ranging from masters racers to strong Category 3 racers and above. You will improve in 8 weeks, for sure! This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 9-16 - 150 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 150watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 150w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 9-16 - 170 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 170watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 170w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 9-16 - 190 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 190watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 190w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 9-16 - 200 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 200watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 200w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 9-16 - 220 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 220watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 220w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 220 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 9-16 - 270 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 270watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 270w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 270 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 9-16 - 290 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 290watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 290w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 9-16 - 300 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 300watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 300w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 300 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 9-16 - 320 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 320watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 320w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 9-16 - 340 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 340watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 340w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to complete an 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling Threshold Improvement Plan Weeks 9-16 - 360 watts Power Training by Hunter Allen
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 360watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 360w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to complete an 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Cycling/Triathlete Advanced Plan for 100k event - 4 weeks Heart Rate & RPE based by Hunter Allen
by Hunter Allen 4 weeks $69.95
by Hunter Allen 4 weeks $69.95
This is the first 4 weeks of a 12 week plan, built so to get a triathlete or cyclist ready for a 100k ride at the end of a 12 week training cycle. This plan is designed for the cyclist or triathlete that has been riding for at least 2 years and can ride about 9-12 hours a week. It contains intervals, longer rides(up to 4 hours on the weekend) and also detailed specific workouts.
It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!
It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!
Cycling/Triathlete Advanced Training Plan 4 weeks Heart Rate & RPE based by Hunter Allen
by Hunter Allen 4 weeks $69.95
by Hunter Allen 4 weeks $69.95
This is the first 4 weeks of a 12 week plan, built so to get a triathlete or cyclist ready for great improvements and increased fitness. This plan is designed for the cyclist or triathlete that has been riding for at least 2 years and can ride about 9-12 hours a week. It contains intervals, longer rides(up to 4 hours on the weekend) and also detailed specific workouts.
It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!
It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!
Cycling/Triathlete Beginning Plan for 100k event - 4 weeks Heart Rate & RPE based by Hunter Allen
by Hunter Allen 4 weeks $69.95
by Hunter Allen 4 weeks $69.95
This is the first 4 weeks of a 12 week plan, which is brought to you- Free- sponsored by Power Bar built so to get a triathlete or cyclist ready for a 100k ride at the end of a 12 week training cycle. This plan is designed for the cyclist or triathlete that has been riding for at least 6 months and can ride about 6-10 hours a week. It contains some basic intervals, longer rides(up to 3.5 hours on the weekend) and also detailed specific workouts.
It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!
It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!
Cycling/Triathlete Intermediate Plan For 100k event - 4 weeks Heart Rate & RPE based by Hunter Allen
by Hunter Allen 4 weeks $69.95
by Hunter Allen 4 weeks $69.95
This is the first 4 weeks of a 12 week plan, built so to get a triathlete or cyclist ready for a 100k ride at the end of a 12 week training cycle. This plan is designed for the cyclist or triathlete that has been riding for at least 1 year and can ride about 9-12 hours a week. It contains good intervals, longer rides(up to 4 hours on the weekend) and also detailed specific workouts.
It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!
It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!
Cycling/Triathlete Training Plan for beginners - 4 weeks Heart Rate & RPE based by Hunter Allen
by Hunter Allen 4 weeks $69.95
by Hunter Allen 4 weeks $69.95
This is the first 4 weeks of a 12 week plan, which is built so to get a triathlete or cyclist ready for great improvements and increased fitness. This plan is designed for the cyclist or triathlete that has been riding for at least 6 months and can ride about 6-10 hours a week. It contains some basic intervals, a few longer rides(up to 2.5 hours on the weekend) and also detailed specific workouts.
It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!
It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!
This 12 week Training Plan is designed for cyclists who can train 3-4 times/week, with typically 45-90 minutes available Monday to Friday and 1.5-3 hours available on one or two days on the weekend, for an average of 4-6 hours/week total.
The goal of this training plan is for you to become fit, faster and stronger in an 8-12 week period by performing short but highly specific training rides that builds in intensity as the plan progresses. If you enjoy local group rides then you are sure to feel stronger and more competitive on this plan.
The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan, we build your speed and breakaway power. The final three weeks are maintenance weeks which are designed to keep you in great form and can be repeated every three weeks.
The plan is very flexible: there are 3 key workouts each week on Tuesdays, Thursdays and Saturdays with an additional, optional 4th workout on Sundays. You may move days around in the week if need. The goal is to complete the 3 key sessions each week on any of the week days, to ensure improvements.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 4+ hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
The goal of this training plan is for you to become fit, faster and stronger in an 8-12 week period by performing short but highly specific training rides that builds in intensity as the plan progresses. If you enjoy local group rides then you are sure to feel stronger and more competitive on this plan.
The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan, we build your speed and breakaway power. The final three weeks are maintenance weeks which are designed to keep you in great form and can be repeated every three weeks.
The plan is very flexible: there are 3 key workouts each week on Tuesdays, Thursdays and Saturdays with an additional, optional 4th workout on Sundays. You may move days around in the week if need. The goal is to complete the 3 key sessions each week on any of the week days, to ensure improvements.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 4+ hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
This 12 week Training Plan is designed for cyclists who can train 4-5 times/week, with typically 1-2 hours available Monday to Friday and 1.5-3 hours available on Saturdays and Sundays, for an average of 7-9 hours/week total.
The goal of this training plan is for you to become fit, faster and stronger in an 8-12 week period by performing short but highly specific training rides that builds in intensity as the plan progresses. If you enjoy local group rides then you are sure to feel stronger and more competitive on this plan.
The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan, we build your speed and breakaway power. The final three weeks are maintenance weeks which are designed to keep you in great form and can be repeated every three weeks.
The plan is very flexible. Each week there are 4 key workouts on: Tuesdays, Thursdays, Saturdays and Sundays with an optional Wednesday workout. You may move days around in the week if need. The goal is to complete the 4 key sessions each week on any of the days, to ensure improvements.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7+ hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
The goal of this training plan is for you to become fit, faster and stronger in an 8-12 week period by performing short but highly specific training rides that builds in intensity as the plan progresses. If you enjoy local group rides then you are sure to feel stronger and more competitive on this plan.
The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan, we build your speed and breakaway power. The final three weeks are maintenance weeks which are designed to keep you in great form and can be repeated every three weeks.
The plan is very flexible. Each week there are 4 key workouts on: Tuesdays, Thursdays, Saturdays and Sundays with an optional Wednesday workout. You may move days around in the week if need. The goal is to complete the 4 key sessions each week on any of the days, to ensure improvements.
Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7+ hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
Cyclo-Cross Cycling Wattage based Power Cyclocross Plan Beginner 8-10 hours by Hunter Allen
by 12 Week Wattage based Cyclo-Cross Training Plan Beginner 8-10 hours. 12 weeks $99.95
by 12 Week Wattage based Cyclo-Cross Training Plan Beginner 8-10 hours. 12 weeks $99.95
This is for the Beginner Cyclo-Crosser with 8-10 hours a week to train. You probably have not done any cross races yet, or you've done a limited few. This plan is more than adequate for your first season of cross and you should expect some results! This plan is a great way to get you involved in the sport, to learn more about it and to be ready for the racing season. This wattage based plan is for the recreational cyclist all the way up to a Category 4 road racer or beginner Mt. biker. You are excited to give C-X a try this year and don't know where to start. This is the plan for you if you would like a bit of instruction, have a power meter and are not afraid of doing some hard work and getting muddy.
Cyclo-Cross Cycling Wattage based Power Cyclocross Plan Advanced/Elite 12- 15 hours by Hunter Allen
by Cyclo-Cross Training Plan Advanced/Elite 12 weeks $99.95
by Cyclo-Cross Training Plan Advanced/Elite 12 weeks $99.95
This plan is for the Cyclo-Crosser that wishes CX was 365 days a year. No Joke. This will be hard. Cheaper than one Dugast Tubular & I guarantee it won't flat.
It's an advanced/elite plan for a strong racer already that can handle a solid workload. You want to do this plan and 'lap' the old you at the end of it! You are a very strong Category 3 or higher road racer and/or an Expert Mountain biker or above. This plan is made to prep you for the unique demands of Cyclo-Cross and includes some cross-training workouts including running. This plan isn't for wimps, it's going to make you suffer, sweat and get muddy. And you'll be stronger for it!
It's an advanced/elite plan for a strong racer already that can handle a solid workload. You want to do this plan and 'lap' the old you at the end of it! You are a very strong Category 3 or higher road racer and/or an Expert Mountain biker or above. This plan is made to prep you for the unique demands of Cyclo-Cross and includes some cross-training workouts including running. This plan isn't for wimps, it's going to make you suffer, sweat and get muddy. And you'll be stronger for it!
Cyclo-Cross Cycling Wattage based Power Cyclocross Plan Beginner 12-15 hours by Hunter Allen
by Wattage based Cyclo-Cross Training Plan Beginner 12-15 hours 12 weeks $99.95
by Wattage based Cyclo-Cross Training Plan Beginner 12-15 hours 12 weeks $99.95
This is for the Beginner Cyclo-Crosser with 12-15 hours a week to train. You probably have not done any cross races yet, or you've done a limited few. This plan is a great way to get you involved in the sport, to learn more about it and to be ready for the racing season. This wattage based plan is for the recreational cyclist all the way up to a Category 4 road racer or beginner Mt. biker. You are excited to give C-X a try this year and don't know where to start. This is the plan for you if you would like a bit of instruction, have a power meter and are not afraid of doing some hard work and getting muddy.
Cyclo-Cross Cycling Wattage based Power Cyclocross Plan Intermediate 12-15 hours by Hunter Allen
by 12 Week Wattage based Cyclo-Cross Training Plan Intermediate 12-15 hours 12 weeks $99.95
by 12 Week Wattage based Cyclo-Cross Training Plan Intermediate 12-15 hours 12 weeks $99.95
This is for the Cyclo-Crosser with 12-15 hours a week to train and that has been racing cross for a little while and also races either road or Mt. bike. You have the fitness background and the understanding of cross, but aren't ready for the elites yet....this is similar to the elite plan in terms of the workouts, but the intensity and volume has been reduced to make sure you can get the work done and not be too sore the next day. On this plan, you are going to the next level!
For active Road Racer, if you are a Category 4 and above, this is a good plan for you or for a Mt. Biker, if you are novice and above, this is also applicable. Masters,THIS is your plan! This will help you build on your fitness from this past 2008 season, and make your 2009 racing season even better.
Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy....fast.
For active Road Racer, if you are a Category 4 and above, this is a good plan for you or for a Mt. Biker, if you are novice and above, this is also applicable. Masters,THIS is your plan! This will help you build on your fitness from this past 2008 season, and make your 2009 racing season even better.
Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy....fast.
Cyclo-Cross Cycling Wattage based Power Cyclocross Plan Intermediate 8-10 hours by Hunter Allen
by Cyclo-Cross Training Plan Intermediate 12 weeks $99.95
by Cyclo-Cross Training Plan Intermediate 12 weeks $99.95
This is for the Cyclo-Crosser with 8-10 hours a week to train and that has been racing cross for a little while and also races either road or Mt. bike. You have the fitness background and the understanding of cross, but aren't ready for the elites yet....this is similar to the elite plan in terms of the workouts, but the intensity and volume has been reduced to make sure you can get the work done and not be too sore the next day. On this plan, you are going to the next level! This is AS fit as you can get with 8-10 hours a week of training. This plan is 'in your face', hard and not a bit of wasted training time.
For active Road Racer, if you are a Category 4 and above, this is a good plan for you or for a Mt. Biker, if you are novice and above, this is also applicable. Masters,THIS is your plan! This will help you build on your fitness from this past 2008 season, and make your 2009 racing season even better.
Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy....fast.
For active Road Racer, if you are a Category 4 and above, this is a good plan for you or for a Mt. Biker, if you are novice and above, this is also applicable. Masters,THIS is your plan! This will help you build on your fitness from this past 2008 season, and make your 2009 racing season even better.
Complete with cross-training workouts made to prep you for the unique demands of CX, this plan has it all. Time to get muddy....fast.
This training program is intended for a rider training 9-12 hours per week. The program is designed for the elite rider competing in 50-60 minute events. The program is 12 weeks in length. It build toward a “peak” during the last two weeks of competition.
This training program built for a rider training 8-10 hours per week, competing in a cyclocross series. The program is designed for the intermediate level rider competing in 30-45 minute events. The program ramps toward the later races with a “peak” during the last two weekends.
This training program is intended for a rider training 8-10 hours per week, competing in a cyclocross series. The program is based on a novice rider competing in 30-45 minute events. The program ramps toward a peak during the last two events.
Cyclo-Cross, CX PRE-season PREP plan for Advanced Cyclists by Hunter Allen
by Hunter Allen 10 weeks $99.95
by Hunter Allen 10 weeks $99.95
Want to get a head start on your Cyclocross season? This is your chance. I have put together Cyclocross training plans for athletes looking for the extra edge heading into their season. This PREP plan will take you through the 10 weeks leading up to the start of your season and will be the perfect edge to get you ahead!
Once you have completed this plan, you will be ready for my Race season plans.
This plan is built for the advanced cyclist in CX, and that has solid fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan.
This plan is for someone with 10-14 hours of training time per week. (Note: some of the weeks will show more time, but that’s because you have multiple workout choices on some days).
If you want to be ready for Cross season, then this is the plan for you!!!!
Once you have completed this plan, you will be ready for my Race season plans.
This plan is built for the advanced cyclist in CX, and that has solid fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan.
This plan is for someone with 10-14 hours of training time per week. (Note: some of the weeks will show more time, but that’s because you have multiple workout choices on some days).
If you want to be ready for Cross season, then this is the plan for you!!!!
Want to get a head start on your Cyclocross season? This is your chance. I have put together Cyclocross training plans for athletes looking for the extra edge heading into their season. This PREP plan will take you through the 10 weeks leading up to the start of your season and will be the perfect edge to get you ahead!
Once you have completed this plan, you will be ready for my Race season plans.
This plan is built for the beginner to CX, and that has some basic level of fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan.
This plan is for someone with 6-10 hours of training time per week. (Note: some of the weeks will show more time, but that's because you have multiple workout choices on some days).
If you want to be ready for Cross season, then this is the plan for you!!!!
Once you have completed this plan, you will be ready for my Race season plans.
This plan is built for the beginner to CX, and that has some basic level of fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan.
This plan is for someone with 6-10 hours of training time per week. (Note: some of the weeks will show more time, but that's because you have multiple workout choices on some days).
If you want to be ready for Cross season, then this is the plan for you!!!!
Cyclo-Cross, CX PRE-season PREP plan for Intermediate Cyclists by Hunter Allen
by Hunter Allen 10 weeks $99.95
by Hunter Allen 10 weeks $99.95
Want to get a head start on your Cyclocross season? This is your chance. I have put together Cyclocross training plans for athletes looking for the extra edge heading into their season. This PREP plan will take you through the 10 weeks leading up to the start of your season and will be the perfect edge to get you ahead!
Once you have completed this plan, you will be ready for my Race season plans.
This plan is built for the intermediate cyclist in CX, and that has a solid level of fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan.
This plan is for someone with 8-12 hours of training time per week. (Note: some of the weeks will show more time, but that’s because you have multiple workout choices on some days).
If you want to be ready for Cross season, then this is the plan for you!!!!
Once you have completed this plan, you will be ready for my Race season plans.
This plan is built for the intermediate cyclist in CX, and that has a solid level of fitness from cycling. If you are a recreational/fast enthusiast, then you are also perfect for this plan.
This plan is for someone with 8-12 hours of training time per week. (Note: some of the weeks will show more time, but that’s because you have multiple workout choices on some days).
If you want to be ready for Cross season, then this is the plan for you!!!!
Welcome to Dirk Friel Racing! I appreciate you visiting and researching my training plans. I hope I can bring structure and focus to your training. If you ever have questions please feel free to contact me at dirk@trainingpeaks.com.
The weekly total training volume of this plan is similar to what an athlete training @600 annual hours should expect to see. The largest volume week within this 12-week plan is 10hrs. The lowest volume weeks are 6hrs. This plan is meant for an intermediate to advanced cyclist who is used to, and can still handle, three micro-cycles (weeks) of build before a fourth rest micro-cycle is introduced.
The majority of the workouts within this plan are to be done outdoors on a road bike, however if weather is a factor limiting outdoor riding you may do the planned intensity indoors and cut down on the volume. You may also choose to replace an outdoor workout with a similar indoor workout listed within "Workout In A Binder for Indoor Cycling."
The weekly total training volume of this plan is similar to what an athlete training @600 annual hours should expect to see. The largest volume week within this 12-week plan is 10hrs. The lowest volume weeks are 6hrs. This plan is meant for an intermediate to advanced cyclist who is used to, and can still handle, three micro-cycles (weeks) of build before a fourth rest micro-cycle is introduced.
The majority of the workouts within this plan are to be done outdoors on a road bike, however if weather is a factor limiting outdoor riding you may do the planned intensity indoors and cut down on the volume. You may also choose to replace an outdoor workout with a similar indoor workout listed within "Workout In A Binder for Indoor Cycling."
Welcome to Dirk Friel Racing! I appreciate you visiting and researching my training plans. I hope I can bring structure and focus to your training. If you ever have questions please feel free to contact me at dirk@trainingpeaks.com. The weekly total training volume of this plan is similar to what an athlete training @600 annual hours should expect to see. The largest volume week within this 12-week plan is 9hrs. The lowest volume weeks are 6hrs. This plan is meant for an intermediate cyclist. This plan can also be accompanied with my book "Workout In A Binder for Indoor Cycling."
5 week foundation phase program for a cyclist who is at a racing level (cat4-1) with at least 2-3 years of riding experience
This cycling workout program is designed for the cyclist looking to improve performance through a general periodization program. Starting with a transition phase, bringing you right through the foundation phase, on to the preparation phase. Please consult with Peter Sleight of EVERACTIVE to put together your Specialized phase of training or at any time if you want to fully personalize this plan to maximize your full potential. peter@everactiveonline.com / 508.494.3981
This plan is for beginner level cyclists preparing for a MedioFondo event of aproximately 100 km.
>Plan duration: 20 or 16 weeks
>Planned workouts: 3 x week
>Planned hours: variable
Participant background: This simple plan is designed for new riders preparing for their first 100 km event. Ideally, participants should be familiar with how to ride a bike and willing to commit to their training goal. The plan uses the minimum number of workouts and distances necessary to succeed. However, the minimum amount of time you will need to complete a training session will vary considerably based on the type of bike you are using, the terrain your ride on, the wind and temperature, traffic and your fitness level.
This program is based achieving progressively longer overall distance goals every week and suggesting complementary goals for to challenge your fitness, technique and behaviour.
Details on how to move program to fit your event are available through Training Peaks at http://support.trainingpeaks.com/personal-edition/training-how-tos/how-to-load-a-plan.aspx
>Plan duration: 20 or 16 weeks
>Planned workouts: 3 x week
>Planned hours: variable
Participant background: This simple plan is designed for new riders preparing for their first 100 km event. Ideally, participants should be familiar with how to ride a bike and willing to commit to their training goal. The plan uses the minimum number of workouts and distances necessary to succeed. However, the minimum amount of time you will need to complete a training session will vary considerably based on the type of bike you are using, the terrain your ride on, the wind and temperature, traffic and your fitness level.
This program is based achieving progressively longer overall distance goals every week and suggesting complementary goals for to challenge your fitness, technique and behaviour.
Details on how to move program to fit your event are available through Training Peaks at http://support.trainingpeaks.com/personal-edition/training-how-tos/how-to-load-a-plan.aspx
This is a training plan for the B or C racer aiming for ECC conferance races during the months of March and April. This plan can be purchased by a team and shared between teammates. Any questions can be directed to coach @gofullgas.com
Elite/Expert/Advanced 16 Week Cyclocross Power Based Program For NEOCX Series 2012
by Ryan Gamm 16 weeks $99.99
by Ryan Gamm 16 weeks $99.99
This program is designed for the Advanced Cyclocross racer looking for their best Northeast Ohio Cyclocross season. This program provides a 16 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based % FTP and maximizes the athlete’s time with an average of 8-12 hrs per week. Most workouts have perscribed power zones for the min portion of each workout, hoever, some of the time is left "open" to allow the rider to select an appropriate warmup/cooldown for themself. Program includes all NEOCX races as well as the Ohio State Championship weekend.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
Elite/Expert/Advanced 16 Week Cyclocross HR Based Program For Chicago Cyclocross Cup 2012
by Ryan Gamm 16 weeks $99.99
by Ryan Gamm 16 weeks $99.99
This program is designed for the Advanced Cyclocross racer looking for their best Chicago Cyclocross Cup season. This program provides a 16 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Heartrate and maximizes the athlete’s time with an average of 8-12 hrs per week. Program includes all CCC races as well as the USGP, Midwest Regional Champhionship, & Afterglow weekends.
This plan is written with workouts prescribe using Joe Friels HR Zones for Cycling.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 27th 2012.
This plan is written with workouts prescribe using Joe Friels HR Zones for Cycling.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 27th 2012.
Elite/Expert/Advanced 16 Week Cyclocross HR Based Program For NEOCX Series 2012
by Ryan Gamm 16 weeks $99.99
by Ryan Gamm 16 weeks $99.99
This program is designed for the Advanced Cyclocross racer looking for their best Northeast Ohio Cyclocross season. This program provides a 16 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Heartrate and maximizes the athlete’s time with an average of 8-12 hrs per week. Program includes all NEOCX races as list 7-2012 & The Ohio State championship weekend 10/20-21.
This plan is written with workouts prescribe using Joe Friels HR Zones for Cycling.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
This plan is written with workouts prescribe using Joe Friels HR Zones for Cycling.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
Endurance Planet: 12 Week Century (100 mile) Bike Ride Plan - All Levels
by Ben Greenfield 12 weeks $99.00
by Ben Greenfield 12 weeks $99.00
Big discount on this plan for Endurance Planet fans! Get your discount now from http://tinyurl.com/enduranceplanet.
This 12 week plan will completely prepare you to ride 100 miles, whether you're doing your first century, or just want to get faster and prepare for your next century in a smarter way. Over four 3 week phases, with three rides per week, you'll build a base endurance and strength foundation, then gradually progress to speedwork, hillwork and the type of training that will help you confidently ride your century!
This 12 week plan will completely prepare you to ride 100 miles, whether you're doing your first century, or just want to get faster and prepare for your next century in a smarter way. Over four 3 week phases, with three rides per week, you'll build a base endurance and strength foundation, then gradually progress to speedwork, hillwork and the type of training that will help you confidently ride your century!
This plan is designed for anyone looking for the ideal winter training plan that includes indoor and outdoor options. The plan includes workouts that work not only on strength building but also targets working the whole body for balance and stability. Great for al levels!
This is designed for cyclust looking for a solid, 4 week winter training program.
An ideal 8 week program designed for the winter. This will lay the foundation for a productive spring and a successful upcoming season!
This 21-week plan was designed by Joe Friel for the Experience Plus bike tours with a difficulty rating of 501. It is intended for tour riders who are over age 50. The only difference between this plan and the under-50 plan is that more frequent rest is scheduled for the over-50 rider. Following this plan you will ride 4-6 days each week starting at about 6 hours weekly and building to about 13 hours. Weekly volume may be increased at your option by including additional, suggested riding time and strength workouts.
Every third week of this plan includes 5 days of reduced training volume to allow you to recover and physically adapt to the previous 2 weeks of challenging workouts. As you progress the workouts become increasingly more difficult with hills and longer rides. Goals are included weekly to help you understand exactly what you are to accomplish.
All workouts are described in simple and common language without using jargon. Descriptions of when to use sports drink and how much to take in are included.
Every third week of this plan includes 5 days of reduced training volume to allow you to recover and physically adapt to the previous 2 weeks of challenging workouts. As you progress the workouts become increasingly more difficult with hills and longer rides. Goals are included weekly to help you understand exactly what you are to accomplish.
All workouts are described in simple and common language without using jargon. Descriptions of when to use sports drink and how much to take in are included.
This 21-week plan was designed by Joe Friel for the Experience Plus bike tours with a difficulty rating of 501. It is intended for tour riders who are under age 50. Following this plan you will ride 4-6 days each week starting at about 6 hours weekly and building to about 13 hours. Weekly volume may be increased at your option by including additional, suggested riding time and strength workouts.
Every fourth week of this plan includes 5 days of reduced training volume to allow you to recover and physically adapt to the previous 3 weeks of challenging workouts. As you progress the workouts become increasingly more difficult with hills and longer rides. Goals are included weekly to help you understand exactly what you are to accomplish.
All workouts are described in simple and common language without using jargon. Descriptions of when to use sports drink and how much to take in are included.
The intensity of daily workouts is prescribed in 2 ways: using a 1 to 10 scale of perceived effort and also by heart rate for those who have HR monitors and know their target zones.
Every fourth week of this plan includes 5 days of reduced training volume to allow you to recover and physically adapt to the previous 3 weeks of challenging workouts. As you progress the workouts become increasingly more difficult with hills and longer rides. Goals are included weekly to help you understand exactly what you are to accomplish.
All workouts are described in simple and common language without using jargon. Descriptions of when to use sports drink and how much to take in are included.
The intensity of daily workouts is prescribed in 2 ways: using a 1 to 10 scale of perceived effort and also by heart rate for those who have HR monitors and know their target zones.
This is a beginner cycling plan and should not be followed unless cleared to do so by a medical physician. The maximum weekly training hours prescribed within this plan are 4.25hrs. The first week of the plan has a total of two hours planned. The longest planned workout is 60 minutes which includes short hills. No heart rate monitor is needed for this plan and the hardest intensity prescribed is ""5"" on a scale of 1-10 (you should still be able to talk at this pace).
This is a simple four week plan that an athlete can use as a springboard to get into shape for a new cyclocross season.
Enjoy and have fun!
Enjoy and have fun!
This is a free 4-week basic training schedule to help you start off your 2010 season off on the right track. This is an example of the Novice level of training schedule that will be offered to help you properly prepare for any of the 2010 Centurion events.
8 week plan- “Your ideal cycling weight” Training Plan for advanced cyclists. Hunter Allen’s experience as a pro cyclist and a world renowned coach helps you get to your ideal cycling weight. This training plan will give you a daily workout that will challenge you and make sure you achieve your ideal cycling weight in just 8 focused weeks. Of course, smart nutrition will be critical as well throughout the 8 weeks.
This plan is made for cyclist that is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on the path to smart training, in order to ramp up your metabolism for optimal fat burning, reduce your overall body fat percentage and improve your fitness. This plan is for the advanced cyclist with 9 to 14 hours a week to train. Don't worry if you have a little less time than that, you'll be able to adjust easily with my guidance tips at the beginning of each week.
This plan has been built with wattage, heart heart rate and rate of perceived exertion(RPE) guidelines. These workouts are challenging and you'll need to be fueled properly for them, but it is a fine balance of too much fuel and not enough. Be patient with yourself in the first couple of weeks and make sure you take extra food with you on your rides in case you need it. Do your best and you'll make your fitness and ideal cycling weight goal in short time! Get your plan now and reach your ideal weight sooner than you thought possible!
This plan is made for cyclist that is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on the path to smart training, in order to ramp up your metabolism for optimal fat burning, reduce your overall body fat percentage and improve your fitness. This plan is for the advanced cyclist with 9 to 14 hours a week to train. Don't worry if you have a little less time than that, you'll be able to adjust easily with my guidance tips at the beginning of each week.
This plan has been built with wattage, heart heart rate and rate of perceived exertion(RPE) guidelines. These workouts are challenging and you'll need to be fueled properly for them, but it is a fine balance of too much fuel and not enough. Be patient with yourself in the first couple of weeks and make sure you take extra food with you on your rides in case you need it. Do your best and you'll make your fitness and ideal cycling weight goal in short time! Get your plan now and reach your ideal weight sooner than you thought possible!
8 week plan- “Your ideal cycling weight” Training Plan for advanced cyclists. Hunter Allen’s experience as a pro cyclist and a world renowned coach helps you get to your ideal cycling weight. This training plan will give you a daily workout that will challenge you and make sure you achieve your ideal cycling weight in just 8 focused weeks. Of course, smart nutrition will be critical as well throughout the 8 weeks.
This plan is made for cyclist that is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on the path to smart training, in order to ramp up your metabolism for optimal fat burning, reduce your overall body fat percentage and improve your fitness. This plan is for the advanced cyclist with 9 to 14 hours a week to train. Don't worry if you have a little less time than that, you'll be able to adjust easily with my guidance tips at the beginning of each week.
This plan has been built with wattage, heart heart rate and rate of perceived exertion(RPE) guidelines. These workouts are challenging and you'll need to be fueled properly for them, but it is a fine balance of too much fuel and not enough. Be patient with yourself in the first couple of weeks and make sure you take extra food with you on your rides in case you need it. Do your best and you'll make your fitness and ideal cycling weight goal in short time! Get your plan now and reach your ideal weight sooner than you thought possible!
This plan is made for cyclist that is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on the path to smart training, in order to ramp up your metabolism for optimal fat burning, reduce your overall body fat percentage and improve your fitness. This plan is for the advanced cyclist with 9 to 14 hours a week to train. Don't worry if you have a little less time than that, you'll be able to adjust easily with my guidance tips at the beginning of each week.
This plan has been built with wattage, heart heart rate and rate of perceived exertion(RPE) guidelines. These workouts are challenging and you'll need to be fueled properly for them, but it is a fine balance of too much fuel and not enough. Be patient with yourself in the first couple of weeks and make sure you take extra food with you on your rides in case you need it. Do your best and you'll make your fitness and ideal cycling weight goal in short time! Get your plan now and reach your ideal weight sooner than you thought possible!
8 week plan- “Your ideal cycling weight” Training Plan for cyclists that are used to hard workouts and intensity...This is not a beginner cyclist's plan.
Hunter Allen’s experience as a pro cyclist and a world renowned coach helps you get to your ideal cycling weight. This training plan will give you a daily workout that will challenge you and make sure you achieve your ideal cycling weight in just 8 focused weeks. Of course, smart nutrition will be critical as well throughout the 8 weeks.
This plan is made for cyclist that is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on the path to smart training, in order to ramp up your metabolism for optimal fat burning, reduce your overall body fat percentage and improve your fitness.
This plan is for the focused cyclist with 6 to 12 hours a week to train and who likes to train hard... Don't worry if you have a little less time than that, you'll be able to adjust easily with my guidance tips at the beginning of each week.
This plan has been built with wattage, heart heart rate and rate of perceived exertion(RPE) guidelines. These workouts are challenging and you'll need to be fueled properly for them, but it is a fine balance of too much fuel and not enough. Be patient with yourself in the first couple of weeks and make sure you take extra food with you on your rides in case you need it. Do your best and you'll make your fitness and ideal cycling weight goal in short time! Get your plan now and reach your ideal weight sooner than you thought possible!
Hunter Allen’s experience as a pro cyclist and a world renowned coach helps you get to your ideal cycling weight. This training plan will give you a daily workout that will challenge you and make sure you achieve your ideal cycling weight in just 8 focused weeks. Of course, smart nutrition will be critical as well throughout the 8 weeks.
This plan is made for cyclist that is focused on obtaining their ideal cycling weight through smart training and nutrition. This plan will put you on the path to smart training, in order to ramp up your metabolism for optimal fat burning, reduce your overall body fat percentage and improve your fitness.
This plan is for the focused cyclist with 6 to 12 hours a week to train and who likes to train hard... Don't worry if you have a little less time than that, you'll be able to adjust easily with my guidance tips at the beginning of each week.
This plan has been built with wattage, heart heart rate and rate of perceived exertion(RPE) guidelines. These workouts are challenging and you'll need to be fueled properly for them, but it is a fine balance of too much fuel and not enough. Be patient with yourself in the first couple of weeks and make sure you take extra food with you on your rides in case you need it. Do your best and you'll make your fitness and ideal cycling weight goal in short time! Get your plan now and reach your ideal weight sooner than you thought possible!
This Bicycling Training Plan for Beginners is designed to make cycling and training an enjoyable experience, and providing structured workouts and tips to help you get in shape fast while learning how to handle your bike. This plan is made for the cyclist with 5-7 hours a week to ride and that is excited about improvement and ready to have fun and learn more about cycling and training rides.
The plan consists of workouts at various effort levels based on what we call your perceived exertion (RPE) so you can gauge yours effort prefer to work out by feel. By focusing your rides and not taking it too seriously, you’ll improve your speed, your fitness and also tone those muscles. Get ready for a great start!
The plan consists of workouts at various effort levels based on what we call your perceived exertion (RPE) so you can gauge yours effort prefer to work out by feel. By focusing your rides and not taking it too seriously, you’ll improve your speed, your fitness and also tone those muscles. Get ready for a great start!
This is the first Week of Smart Athlete Training. This first week will allow you to get some baseline numbers and get used to the terminology used by Smart Athlete
Peter Glassford.
Please follow up with any questions to www.smartathlete.ca or peterglassford@gmail.com
Peter Glassford.
Please follow up with any questions to www.smartathlete.ca or peterglassford@gmail.com
Training program that includes two to three training sessions a week on the trainer and a long ride in the weekend.
Training program that includes two to three training sessions a week on the trainer and a long ride in the weekend.
Get ready for the Gran Fondo: Taos, Mora, Angle Fire big distance of 105 miles. This plan includes preparation for the distance and effort necessary for this ride. It can be adapted for cyclists who live with or without climbing routes nearby.
For help personalizing this training plan, contact Jennifer Buntz granfondotaos at gmail dot com
For help personalizing this training plan, contact Jennifer Buntz granfondotaos at gmail dot com
Get ready for the Gran Fondo: Taos, Mora, Angle Fire distance of 46 miles. This plan includes preparation for the distance and climbing you will encounter on this ride.
For help customizing this plan contact Jennifer:
granfondotaos at gmail dot com
For help customizing this plan contact Jennifer:
granfondotaos at gmail dot com
Get ready for the Medio Fondo: Taos, Mora, Angle Fire middle distance of 84 miles. This plan includes preparation for the distance and climbing you will encounter on this ride.
For help customizing this plan, email Jennifer:
granfondotaos at gmail dot com
For help customizing this plan, email Jennifer:
granfondotaos at gmail dot com
:::GRANFONDO SAN DIEGO:::
This 15 week plan is designed for advanced to elite level cyclists looking to PR the 108mi event. Starting from base level rides to build to peak. The plan also includes best days for testing and racing along the way.
***Key Plan and Training Statistics***
-Power based workotus and intervals
-Total weekly hours ranging from 7-13 hours of training
-Peak ATL: 750TSS (Single Largest week)
-Peak CTL: 90TSS/ (Day)
-Peak TSS: 300TSS (Single workout/effort)
-Peak TSB: ~ -10 to -15 TSB (week's 5/6 out from the event.)
-Weeks 5,4,3,2 incldue course specific prep.
This 15 week plan is designed for advanced to elite level cyclists looking to PR the 108mi event. Starting from base level rides to build to peak. The plan also includes best days for testing and racing along the way.
***Key Plan and Training Statistics***
-Power based workotus and intervals
-Total weekly hours ranging from 7-13 hours of training
-Peak ATL: 750TSS (Single Largest week)
-Peak CTL: 90TSS/ (Day)
-Peak TSS: 300TSS (Single workout/effort)
-Peak TSB: ~ -10 to -15 TSB (week's 5/6 out from the event.)
-Weeks 5,4,3,2 incldue course specific prep.
A metric century is a 100 kilometer cycling event that is done for fun and challenge. 100km events are just about the perfect distance to start as a great cycling challenge. A hilly event will make you push hard over the hills, allow you to enjoy the downhills and inspire you to ride faster at your next one!
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to survive it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events.
The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric!
Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from:
www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to survive it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events.
The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric!
Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from:
www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
A metric century is a 100 kilometer cycling event that is done for fun and challenge. 100km events are just about the perfect distance to start as a great cycling challenge. A hilly event will make you push hard over the hills, allow you to enjoy the downhills and inspire you to ride faster at your next one!
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to thrive and crush it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events. The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week.
Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "thrive" on the climbs while completing your first metric!
Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms. If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to thrive and crush it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events. The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week.
Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "thrive" on the climbs while completing your first metric!
Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms. If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
HOTTER'N HELL HUNDRED PACE GROUP TRAINING PLAN
by Steen Rose - Training Bible Coaching 8 weeks $75.00
by Steen Rose - Training Bible Coaching 8 weeks $75.00
This is a plan to prepare you to ride 100 miles in under 5 hours with the Official Pace Group. Steen Rose is an Elite Coach with Training Bible Coaching, multiple time State Road Racing Champion, and the leader of the Official HOTTER'N HELL HUNDRED Pace Group. In this 8-week program he prepares you to take on the heat and headwinds of the HHH in record time. Note the training is based on time, not mileage.
This 12 week wattage based training plan is for the athlete that really wants to goto the next level in their threshold power. If you have been stalled at your current threshold power or if you haven't seen much improvement this year, or if you are just ready to take your threshold to the next level, then this is the plan for you. It's based on all the experience and knowledge of power training that I give to my personal clients. It is not easy. The next level never is. IF you want it, if you REALLY want to improve your FTP and goto the next level in your cycling, then this is your plan.
All the workouts are based on wattages and are percentage based on your functional threshold power, so make sure your know your FTP before you start. You will need between 12-17 hours a week of training time to complete this plan, so if you can commit to that you should be fine.
Be sure to read my "THE NEXT LEVEL" article in the first days' workout attachment if you haven't already.
Push yourself harder than before and learn more about your body and how it responds to the training.
All the workouts are based on wattages and are percentage based on your functional threshold power, so make sure your know your FTP before you start. You will need between 12-17 hours a week of training time to complete this plan, so if you can commit to that you should be fine.
Be sure to read my "THE NEXT LEVEL" article in the first days' workout attachment if you haven't already.
Push yourself harder than before and learn more about your body and how it responds to the training.
Hunter Allen's Fitness Training Plan for LeMond G-Force indoor bike
by Hunter Allen's Fitness Training Plan for LeMond bicycle 12 weeks $99.00
by Hunter Allen's Fitness Training Plan for LeMond bicycle 12 weeks $99.00
Each of these training plans are designed to give you a good starting point for fitness improvement on your G-Force bike. The fitness plan is for the person that wants to improve their overall fitness, from improving their endurance and stamina to increasing their ability to go up hills and do short bursts of effort.
This plan is great for the person that has between 30 minutes and 45 minutes a day to train and ready to start sweating and getting fitter, then this is a great plan for you. Get fitter with your g-force and a Hunter Allen training plan.
This plan is great for the person that has between 30 minutes and 45 minutes a day to train and ready to start sweating and getting fitter, then this is a great plan for you. Get fitter with your g-force and a Hunter Allen training plan.
Hunter Allen's Intermediate Road or MTB Cycling Plan for a year 3-4x rides/week
by Hunter Allen 52 weeks $199.00
by Hunter Allen 52 weeks $199.00
This road or Mountain bike cycling plan is for the intermediate cyclist that can ride 3-4x a week and has been riding for at least 2 years. This plan contains workouts based on RPE, Heart Rate and power, so you can pick which makes the most sense for you. This plan is an entire year long and is made to improve your fitness over the entire year without any specific peaks. Yes, you read correctly. THIS is A YEAR OF workouts! This is a great entry plan into structured training and if you are serious about improving then this is the plan for you. You will need about 8-10hours a week to train and I have put in multiple workouts on some select days so that you can make the best choice for you for that day and your schedule.
Hunter Allen's Performance Plan for LeMond G-Force indoor bike
by Hunter Allen's Performance Plan for LeMond bicycle 12 weeks $99.00
by Hunter Allen's Performance Plan for LeMond bicycle 12 weeks $99.00
The performance plan is for the person already at a good level of fitness and ready to start working out at a higher intensity. Each of these workouts are between 30 and 60 minutes long, so perfect for time constrained individuals that want to maximize their training time. Make sure you are ready to goto the next level with your g-force and this Performance built by world renowned coach Hunter Allen.
Hunter Allen's Threshold Improvement Plan for Lemond G-Force indoor bike
by Hunter Allen's Threshold Improvement Plan for LeMond bicycle 12 weeks $99.00
by Hunter Allen's Threshold Improvement Plan for LeMond bicycle 12 weeks $99.00
Add the athlete profile here
Hunter Allen's Weight Loss plan for LeMond G-Force indoor bike
by Hunter Allen's Weight Loss plan for LeMond bicycle 12 weeks $99.00
by Hunter Allen's Weight Loss plan for LeMond bicycle 12 weeks $99.00
The weight loss plan is for the person that is ready to boost their metabolism, burn more calories than before and start getting their body fat percentage lower. This is for the person that has 30-45 minutes a day to get in a great workout, improve their fitness and at the same time increase their fat-burning capacity. Get fit and go for it today with your g-force and a Hunter Allen training plan!
This plan is for the competitive cyclist who has a full 3 months to devote to improving their climbing and maximize their preparation to bring themselves to a peak for their goal event. It is designed specifically to give you the fitness you need to compete in races that contain short to long climbs, hill sprints or rollers. It is for those who want to really want to improve their ability to climb with the lead group, attack the field to get away on a hill, or take the KOM points each lap. This plan will improve your ability to climb and ride at and above your threshold and can be done with or without climbs in your area, but is more ideal for those who have climb accessible.
This plan is for the competitive cyclist who has 2 months to ramp up their climbing and maximize their preparation to bring themselves to a peak for their goal event. It is designed specifically to give you the fitness you need to compete in races that contain short to long climbs, hill sprints or rollers. It is for those who want to really want to improve their ability to climb with the lead group, attack the field to get away on a hill, or take the KOM points each lap. This plan will improve your ability to climb and ride at and above your threshold and can be done with or without climbs in your area, but is more ideal for those who have climb accessible.
This plan is for the competitive or avid recreational cyclist who has a full 3 months to devote to improving their time trialing and maximize their preparation to bring themselves to a peak for their goal event. It is for those who wants to really improve their time trialing ability and is aimed at improving 20k distances or less. This plan will raise your lactate threshold and significantly improve your time trial speed and power.
This 12-Week intermediate training plan is for the experienced cyclist looking to successfully complete a 100-K ride. The athlete using this plan enjoys cycling and is currently cycling several days per week, either on a stationary bike, in a spin class or outdoors. The athlete should be able to ride outdoors for 2 hours to begin this plan.
This 10-week plan is for the intermediate cyclist who currently cycles 45-75 minutes a few times per week, either on the road or a stationary bike. Once you begin the plan you should be able to commit to 4 days of riding each week--the longest weekday ride is 60 minutes and the longest weekend ride will build to 2 hours.
This plan is designed as a spring training program leading into the first race of the season for a intermediate (Cat 3/4) level road cyclist. This is a heart rate based program composed of high quality worked designed to make the most of an athletes’ time.
Each fundamental area of training is developed in a chronological order with a series of group training session strategically placed in order to fully develop the athletes’ abilities before the opening races of the season.
This target user is either a racer with some experience coming off an off-season transition or a racer coming off a full Cyclocross program looking to build form heading into late spring.
Each fundamental area of training is developed in a chronological order with a series of group training session strategically placed in order to fully develop the athletes’ abilities before the opening races of the season.
This target user is either a racer with some experience coming off an off-season transition or a racer coming off a full Cyclocross program looking to build form heading into late spring.
This plan is designed for the experienced cyclist who is aiming at a PR and/or respectable finish in a 100 mile ride.
Training time varies from ~ 5-10 hours per week
Heart rate monitor is mandatory and an indoor trainer is recommended.
Plan includes weekly goals, time trial field tests ~ one month apart in order to determine and re-establish accurate heart rate zones for training.
Plan also includes 1 high intensity interval session per week, 1 tempo ride per week, hills/climbing per 2-3 weeks, 1 long ride per 2-3 weeks, 1 reduced long ride per 3 weeks, and recovery period every 3rd week.
Training time varies from ~ 5-10 hours per week
Heart rate monitor is mandatory and an indoor trainer is recommended.
Plan includes weekly goals, time trial field tests ~ one month apart in order to determine and re-establish accurate heart rate zones for training.
Plan also includes 1 high intensity interval session per week, 1 tempo ride per week, hills/climbing per 2-3 weeks, 1 long ride per 2-3 weeks, 1 reduced long ride per 3 weeks, and recovery period every 3rd week.
Intro to Training With Power - 8 Weeks
by Angie Sturtevant - Specialists in Sports Performance 8 weeks $49.00
by Angie Sturtevant - Specialists in Sports Performance 8 weeks $49.00
Training with power is rewarding for everyone, whether your goal is health & wellness, fitness, competition or to hone in on your cycling skills. This plan is specifically created as an introduction to training with power for all cyclists. After you complete this 8 week introduction training plan, you will be ready for a more specific program to achieve your specific power based cycling goals.
Designed for 17-18 years old athlete or people competing in events up to 120 kms long
The plan is 8 week long and will get athetes ready to the junior season, building their endurance and making them able to meet the race demands.
Weekly hours are from 12 to 20.
Work-outs can be followed without powermeter of HR devices, being based on PRE (Perceived Rated Effort)
The plan is 8 week long and will get athetes ready to the junior season, building their endurance and making them able to meet the race demands.
Weekly hours are from 12 to 20.
Work-outs can be followed without powermeter of HR devices, being based on PRE (Perceived Rated Effort)
Sportive Beginner 3-4 days per week
This plan is designed for the beginner Sportive rider who has only started riding in the last 6 months. The plan has you riding 3-4 days a week and progressively builds you, so that your weekends get a little longer and the workouts get a little harder throughout the plan. Don’t worry; you will improve as your plan progresses, so you will be ready for the harder workouts when you get to them. The plan uses different training zones, so you can use a heart rate monitor, power meter or just go on your 'feeling'(RPE-rate of perceived exertion). This is a great way to give yourself structure and keep you focused to attain your goals at your Sportive. Go for it and I know you'll really improve!
PLUS A FREE 30 page booklet ‘A Cyclists Guide To Riding Sportives’
Your plan comes with a FREE interactive training diary where you can enter and download all your training data, meals, heart rate and power readings. You can access your training diary from any computer, iPhone app or just print it off for a hard copy.!
CONTENTS
o Introduction to Sportives
o Training Explained
o Which bike and equipment to buy
o Clothing and kit
o Bike Fit
o Basic bicycle maintenance
o How to ride in Groups safely
o Descending and cornering tips
o Nutrition Guidelines
o Fuelling your ride
o Why cyclists need to stretch
o Event day checklist
o Riding the Event
This plan is designed for the beginner Sportive rider who has only started riding in the last 6 months. The plan has you riding 3-4 days a week and progressively builds you, so that your weekends get a little longer and the workouts get a little harder throughout the plan. Don’t worry; you will improve as your plan progresses, so you will be ready for the harder workouts when you get to them. The plan uses different training zones, so you can use a heart rate monitor, power meter or just go on your 'feeling'(RPE-rate of perceived exertion). This is a great way to give yourself structure and keep you focused to attain your goals at your Sportive. Go for it and I know you'll really improve!
PLUS A FREE 30 page booklet ‘A Cyclists Guide To Riding Sportives’
Your plan comes with a FREE interactive training diary where you can enter and download all your training data, meals, heart rate and power readings. You can access your training diary from any computer, iPhone app or just print it off for a hard copy.!
CONTENTS
o Introduction to Sportives
o Training Explained
o Which bike and equipment to buy
o Clothing and kit
o Bike Fit
o Basic bicycle maintenance
o How to ride in Groups safely
o Descending and cornering tips
o Nutrition Guidelines
o Fuelling your ride
o Why cyclists need to stretch
o Event day checklist
o Riding the Event
L'etape du Tour(11 July 2011 mini 108km) Intermediate 12 week plan
by Julius Jennings koolstofcoaching.com 12 weeks $65.00
by Julius Jennings koolstofcoaching.com 12 weeks $65.00
Sportive Intermediate 5-6 days per week
This plan is designed for the intermediate Sportive rider that has been riding for at least 6 months. The plan has you riding 5-6 days a week and progressively builds you, so that your weekends get a little longer and the workouts get a little harder throughout the plan. Don't worry; you will improve as well, so you will be ready for them when you get to them. The plan uses different training zones, so you can use a heart rate monitor, power meter or just go on your 'feeling'(RPE-rate of perceived exertion). This is a great way to give yourself structure and keep you focused to attain your goal at your Sportive. Go for it and I know you'll really improve
Your plan comes with a FREE interactive training diary where you can enter and download all your training data, meals, heart rate and power readings. You can access your training diary from any computer, iPhone app or just print it off for a hard copy.!
PLUS A FREE 30 page booklet ‘A Cyclists Guide To Riding Sportives’
CONTENTS
o Introduction to Sportives
o Training Explained
o Which bike and equipment to buy
o Clothing and kit
o Bike Fit
o Basic bicycle maintenance
o How to ride in Groups safely
o Descending and cornering tips
o Nutrition Guidelines
o Fuelling your ride
o Why cyclists need to stretch
o Event day checklist
o Riding the Event
This plan is designed for the intermediate Sportive rider that has been riding for at least 6 months. The plan has you riding 5-6 days a week and progressively builds you, so that your weekends get a little longer and the workouts get a little harder throughout the plan. Don't worry; you will improve as well, so you will be ready for them when you get to them. The plan uses different training zones, so you can use a heart rate monitor, power meter or just go on your 'feeling'(RPE-rate of perceived exertion). This is a great way to give yourself structure and keep you focused to attain your goal at your Sportive. Go for it and I know you'll really improve
Your plan comes with a FREE interactive training diary where you can enter and download all your training data, meals, heart rate and power readings. You can access your training diary from any computer, iPhone app or just print it off for a hard copy.!
PLUS A FREE 30 page booklet ‘A Cyclists Guide To Riding Sportives’
CONTENTS
o Introduction to Sportives
o Training Explained
o Which bike and equipment to buy
o Clothing and kit
o Bike Fit
o Basic bicycle maintenance
o How to ride in Groups safely
o Descending and cornering tips
o Nutrition Guidelines
o Fuelling your ride
o Why cyclists need to stretch
o Event day checklist
o Riding the Event
Louisville Crit, The "Couch to Criterium" plan. Ek Endurance Coaching, Eric Kenney
by Eric Kenney 7 weeks $35.00
by Eric Kenney 7 weeks $35.00
This plan is designed for the beginner to intermediate cyclist. concerned about getting ready for the first races of the season? this 7 week plan will have you back on track in no time!
Join the 24-7 coaching group for a full year of expert coaching support. training zone set protocol access to EK Endurance Coaching sponsors and more!
Join here: https://app.madsync.net/register
Join the 24-7 coaching group for a full year of expert coaching support. training zone set protocol access to EK Endurance Coaching sponsors and more!
Join here: https://app.madsync.net/register
Maintenance Training Plan 18-week for Cyclist $170.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 18 weeks $170.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 18 weeks $170.00
Get it cheaper at optimizeendurance.com Maintenance Training Plan-18 weeks is based on an average 10 hours per week commitment with builds to 14+ hours at the end of the plan. Periodization design of this plan is a three week build with a recovery week on week four, including rest days on Monday/Friday and suggested strength/core training. Recovery week has a benchmark test after the rest period to assess improvements in fitness. This plan will work to maintain current fitness or if you’re just getting started with a base phase, it includes some higher intensity workouts built in to provide improvement in lactate threshold. Workout intensities are based on zones that can be determined from a field test and or a lactate threshold test. Plan also comes with a detailed description document (downloadable after purchase) outlining many details.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on if this training plan will fit your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. The plan can be modified to decrease or increase the weekly hours to accommodate lower or higher annual training hour averages. Please contact us if you have any questions about this plan, we’ll help you decide if it will work for you.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on if this training plan will fit your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. The plan can be modified to decrease or increase the weekly hours to accommodate lower or higher annual training hour averages. Please contact us if you have any questions about this plan, we’ll help you decide if it will work for you.
Master's Plan: Cycling Threshold Improvement Plan weeks 9-16: 340 watts Power Threshold
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 340watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 340w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Master's Plan: Cycling Threshold Improvement Plan weeks 9-16: 360 watts Power Threshold
by Hunter Allen 8 weeks $99.95
by Hunter Allen 8 weeks $99.95
This master's plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This the next plan for you if you have just finished the first 8-week threshold improvement plan. If you chose the 360watts threshold improvement plan in the first 8 weeks, be sure to re-test your threshold, because now it is probably higher and this 360w plan will not be at the correct intensity for you. This plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours(mainly from long rides on weekends) and has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to compete a 80 mile ride in the near future. You are currently riding your bike from 4-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Matt McNamara 16 Week Intermediate Cyclocross Season - Heart Rate
by Matthew McNamara 16 weeks $100.00
by Matthew McNamara 16 weeks $100.00
This is a great program for a first or second year CX Racer. program includes a final Base period, 2 Builds and Peak/racing phases for the coming season. It is assumed that you will already have an adequate base of fitness to tolerate the high intensity workouts and that your peak CX Season Events are around late November to early December. This is a 16 week program
This is a training plan for the cyclocross racer competing in the mid atlantic region from Virginia up to New Jersey. Plan ends on Nov 28, but for those looking towards Nationals or other near term goal, plan can be easily modified. Send me an email at coach@gofullgas.com
This is a training plan for the cyclocross racer competing in the mid atlantic region from Virginia up to New Jersey. Plan ends on Dec 30, but for those looking towards Nationals or other near term goal, plan can be easily modified.
Send me an email at coach@gofullgas.com
Send me an email at coach@gofullgas.com
This is a training plan for the cyclocross racer competing in the mid atlantic region from Virginia up to New Jersey. Plan ends on Dec 30, but for those looking towards Nationals or other near term goal, plan can be easily modified.
Send me an email at coach@gofullgas.com
Send me an email at coach@gofullgas.com
Multi-day tours, (Pan Mass Chalenge/ MS 150) Beginner, by Eric Kenney, Ek Endurance Coaching
by Eric Kenney 14 weeks $140.00
by Eric Kenney 14 weeks $140.00
Should be relatively comfortable ride there bike. And have ridden at lest once a week for the last few weeks.
to customize this plan, for a consultation, one on one coaching contact Coach Eric at: Eric@ekendurancecoaching.com
get signed up for the support forums! http://app.madsync.net/?domain=madsync.ekendurancecoaching.com
to customize this plan, for a consultation, one on one coaching contact Coach Eric at: Eric@ekendurancecoaching.com
get signed up for the support forums! http://app.madsync.net/?domain=madsync.ekendurancecoaching.com
This 12-Week novice training plan is for the beginning cyclist looking to successfully complete a 100-K ride. The athlete using this plan enjoys cycling and is currently cycling a few days per week, either on a stationary bike, in a spin class or outdoors. The athlete should be able to ride outdoors for at least 45 minutes to begin this plan.
This 8-week plan is for the novice cyclist who currently cycles 30-45 minutes a few times per week, either on the road or a stationary bike. Once you begin the plan you should be able to commit to 4 days of riding each week--the longest weekday ride is 45 minutes and the longest weekend ride will build to 2 hours.
This plan is designed as a spring training program leading into the first race of the season for a novice level road cyclist. This is a heart rate based program composed of high quality worked designed to make the most of an athletes’ time.
Each fundamental area of training is developed in a chronological order with a series of group training session strategically placed in order to fully develop the athletes’ abilities before the opening races of the season.
This target user is either a racer with some experience coming off an off-season transition or a racer coming off a full Cyclocross program looking to build form heading into late spring.
Each fundamental area of training is developed in a chronological order with a series of group training session strategically placed in order to fully develop the athletes’ abilities before the opening races of the season.
This target user is either a racer with some experience coming off an off-season transition or a racer coming off a full Cyclocross program looking to build form heading into late spring.
This plan is for the competitive cyclist who has at least 2 months to devote to improving their time trialling and maximize their preparation to bring themselves to a peak for their goal event. It is for those who wants to really improve their time trialling ability and is aimed at improving 40k distances or less. This plan will raise your lactate threshold and significantly improve your time trial speed and power.
OFF Season - Strength Training- Weight routine and on-the-bike- 12 weeks
by Luisa Sullivan 12 weeks $144.00
by Luisa Sullivan 12 weeks $144.00
This Plan is specific for cyclists. The goal is to improve your strength and force production in order to improve your power output.
It's perfect for OFF season training.
It's based on latest reserach studies that show force development imporvement with combined weight and sprint training.
This 12 weeks plan assumes that the previous phase of strength endurance has been performed or the athlete has developed some adpation to weight lifting.
This specific plan focus on maximal and explosive strength without increasing muscle mass or muscle hypertrophy.
Therefore this plan is also very appropriate for cyclists specialized in climbing who can be afraid of weight and muscle mass gain that would impair their climbing velocity.
The 12 weeks weight routine comes as an attachment.
It's also attached to the overall plan a PDF document that contains the procedure to evaluate 1 RM (1 Repetition Max), plus pictures and instructions for a correct execution of the strength exercises.
It's perfect for OFF season training.
It's based on latest reserach studies that show force development imporvement with combined weight and sprint training.
This 12 weeks plan assumes that the previous phase of strength endurance has been performed or the athlete has developed some adpation to weight lifting.
This specific plan focus on maximal and explosive strength without increasing muscle mass or muscle hypertrophy.
Therefore this plan is also very appropriate for cyclists specialized in climbing who can be afraid of weight and muscle mass gain that would impair their climbing velocity.
The 12 weeks weight routine comes as an attachment.
It's also attached to the overall plan a PDF document that contains the procedure to evaluate 1 RM (1 Repetition Max), plus pictures and instructions for a correct execution of the strength exercises.
This plan takes you from day 1 of off-season up to the start of your first build period.
This plan takes you from day 1 of off-season up to the start of your first build period.
This is a training plan for the cyclocross racer competing in the PA Cyclocross series. Plan ends on Nov 28, but for those looking towards Nationals or other near term goal, plan can be easily modified. Send me an email at coach@gofullgas.com
Pan Mass Chalenge/ MS 150/ Multi-day tours, intermedate, by Eric Kenney, Ek Endurance Coaching
by Eric Kenney 14 weeks $140.00
by Eric Kenney 14 weeks $140.00
Beginner or intermediate rider looking to make the most out of there muti-day ride or 1 day mega ride. (MS 150, B2B Ride, Death Ride, Ride the Rockiesfor ex.) This program is designed for some one who has reasonable general fitness and has ridden there bike at least once a week for the past month. Those under taking a tour ride like the Pan Mass challenge, Harpoon B2B ride, or other ultra distance ride and using this plan should be able to commit a minimum of 5 hours per week and up to 10 to train. The later for the intermediate cyclist. included is training zones doc. and key details on how to adjust plan for the self coached athlets.
To personalize this plan or info on other plans or PDF doc. option contact Coach Eric at: Eric@ekendurancecoaching.com
To personalize this plan or info on other plans or PDF doc. option contact Coach Eric at: Eric@ekendurancecoaching.com
Peak Criterium Racing Form in 6 Weeks, Cat 3-4, M 35+, & M 45+, Heart Rate & Power, 8-12hrs/wk
by Simon Kessler 6 weeks $59.95
by Simon Kessler 6 weeks $59.95
Do you want to achieve the criterium racing form of your Life? This plan is guaranteed to do just that!
This plan is designed by a former international pro rider and now coach to top professionals and local crit racing stars.
The Plan is designed for men and women racing cyclists in Category 3-4 & Masters 35+ & 45+. This plan will work well for you if you train between 8-12 hours/week on average. Most of the weeks are around 8 hours/week in this plan, with the option to extend ride times.
The training is designed to first increase your threshold power and ability to make repeated accelerations. You will then dramatically increase your VO2 and Anaerobic Power with highly specific intervals. The final weeks will bring on peak form with crit simulation workouts designed and perfected by the pros.
You can use this plan in preparation for a goal criterium race 6 weeks away or before the start of race season. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold and threshold intervals. Ideally, 2 months+ of regular training should precede this plan.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
This plan is designed by a former international pro rider and now coach to top professionals and local crit racing stars.
The Plan is designed for men and women racing cyclists in Category 3-4 & Masters 35+ & 45+. This plan will work well for you if you train between 8-12 hours/week on average. Most of the weeks are around 8 hours/week in this plan, with the option to extend ride times.
The training is designed to first increase your threshold power and ability to make repeated accelerations. You will then dramatically increase your VO2 and Anaerobic Power with highly specific intervals. The final weeks will bring on peak form with crit simulation workouts designed and perfected by the pros.
You can use this plan in preparation for a goal criterium race 6 weeks away or before the start of race season. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold and threshold intervals. Ideally, 2 months+ of regular training should precede this plan.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
Peak Criterium Racing Form in 6 Weeks, Cat 5 & M 55+, Heart Rate & Power, 6-8hrs/wk
by Simon Kessler 6 weeks $59.95
by Simon Kessler 6 weeks $59.95
Do you want to achieve the criterium racing form of your Life? This plan is guaranteed to do just that!
This plan is designed by a former international pro rider and now coach to top professionals and local crit racing stars.
The Plan is designed for men and women racing cyclists in Category 5 and Masters 55+. This plan will work well for you if you train between 6-8 hours/week on average. Most of the weeks are around 7 hours/week in this plan, with the option to extend ride times.
The training is designed to first increase your threshold power and ability to make repeated accelerations. You will then dramatically increase your VO2 and Anaerobic Power with highly specific intervals. The final weeks will bring on peak form with crit simulation workouts designed and perfected by the pros.
You can use this plan in preparation for a goal criterium race 6 weeks away or before the start of race season. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold and threshold intervals. Ideally, 2 months+ of regular training should precede this plan.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
This plan is designed by a former international pro rider and now coach to top professionals and local crit racing stars.
The Plan is designed for men and women racing cyclists in Category 5 and Masters 55+. This plan will work well for you if you train between 6-8 hours/week on average. Most of the weeks are around 7 hours/week in this plan, with the option to extend ride times.
The training is designed to first increase your threshold power and ability to make repeated accelerations. You will then dramatically increase your VO2 and Anaerobic Power with highly specific intervals. The final weeks will bring on peak form with crit simulation workouts designed and perfected by the pros.
You can use this plan in preparation for a goal criterium race 6 weeks away or before the start of race season. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold and threshold intervals. Ideally, 2 months+ of regular training should precede this plan.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
Peak training (cycling-HR based) - 6 week plan (advanced)
by Reinout Van Schuylenbergh 6 weeks $99.00
by Reinout Van Schuylenbergh 6 weeks $99.00
This plan is ""made in Belgium"", a high quality standard in multisporttraining ! Belgium is the home country of toptriathletes (e.g. world's fastest Ironman athlete ever: Luc Van Lierde), duathletes (2 times World Champion: Joerie Vansteelant), bicyclists (Eddy Merckx) and many others. All of them coached by toplevel coaches.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the advanced cyclist with a solid aerobic endurance. Lower performance level athletes as well as professional cyclists find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the advanced cyclist with a solid aerobic endurance. Lower performance level athletes as well as professional cyclists find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
Peak training (cycling-HR based) - 6 week plan (medium level)
by Reinout Van Schuylenbergh 6 weeks $69.00
by Reinout Van Schuylenbergh 6 weeks $69.00
This plan is ""made in Belgium"", a high quality standard in multisporttraining ! Belgium is the home country of toptriathletes (e.g. world's fastest Ironman athlete ever: Luc Van Lierde), duathletes (2 times World Champion: Joerie Vansteelant), bicyclists (Eddy Merckx) and many others. All of them coached by toplevel coaches.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the experienced cyclist with a solid aerobic endurance. High performance cyclists and professional cyclists find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the experienced cyclist with a solid aerobic endurance. High performance cyclists and professional cyclists find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
Peak training (cycling-HR based) - 6 week plan (professional cyclists)
by Reinout Van Schuylenbergh 6 weeks $179.00
by Reinout Van Schuylenbergh 6 weeks $179.00
This plan is ""made in Belgium"", a high quality standard in multisporttraining ! Belgium is the home country of toptriathletes (e.g. world's fastest Ironman athlete ever: Luc Van Lierde), duathletes (2 times World Champion: Joerie Vansteelant), bicyclists (Eddy Merckx) and many others. All of them coached by toplevel coaches.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the professional cyclist with a solid aerobic endurance. Lower performance level athletes find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the professional cyclist with a solid aerobic endurance. Lower performance level athletes find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
Peak training (cycling-POWER based) - 6 week plan (medium level)
by Reinout Van Schuylenbergh 6 weeks $69.00
by Reinout Van Schuylenbergh 6 weeks $69.00
This plan is ""made in Belgium"", a high quality standard in multisporttraining ! Belgium is the home country of toptriathletes (e.g. world's fastest Ironman athlete ever: Luc Van Lierde), duathletes (2 times World Champion: Joerie Vansteelant), bicyclists (Eddy Merckx) and many others. All of them coached by toplevel coaches.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the experienced cyclist with a solid aerobic endurance. High performance cyclists and professional cyclists find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the experienced cyclist with a solid aerobic endurance. High performance cyclists and professional cyclists find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
Peak training (cycling-POWER based) - 6 week plan (professional cyclists)
by Reinout Van Schuylenbergh 6 weeks $179.00
by Reinout Van Schuylenbergh 6 weeks $179.00
This plan is ""made in Belgium"", a high quality standard in multisporttraining ! Belgium is the home country of toptriathletes (e.g. world's fastest Ironman athlete ever: Luc Van Lierde), duathletes (2 times World Champion: Joerie Vansteelant), bicyclists (Eddy Merckx) and many others. All of them coached by toplevel coaches.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the professional cyclist with a solid aerobic endurance. Lower performance level athletes find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the professional cyclist with a solid aerobic endurance. Lower performance level athletes find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan is ""made in Belgium"", a high quality standard in multisporttraining ! Belgium is the home country of toptriathletes (e.g. world's fastest Ironman athlete ever: Luc Van Lierde), duathletes (2 times World Champion: Joerie Vansteelant), bicyclists (Eddy Merckx) and many others. All of them coached by toplevel coaches.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the advanced cyclist with a solid aerobic endurance. Lower performance level athletes as well as professional cyclists find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan builds your aerobic power, speed and strength endurance during a 6-week period in preparation of a peak performance. Scientific research shows that a 6 week period is sufficient to reach peak performance after having developped a solid aerobic and strength endurance base.
This training plan is based on the most recent scientific standards in endurance training. For the best results, combine this plan with a healthy diet and a well balanced daily schedule.
This plan is tailored for the advanced cyclist with a solid aerobic endurance. Lower performance level athletes as well as professional cyclists find more appropriate plans in this store. Please take a look to one of my other peak training plans.
Before you start a peak training program, we recommend to consult a doctor for a medical check up. Do not embark upon a training training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
Peaks Power Challenge Ride - 10 Week Training Plan - "Thrive" 100 miles
by Hunter Allen 10 weeks $19.95
by Hunter Allen 10 weeks $19.95
Peaks Power Challenge Ride - Survive 100 miles- Le Cirque du Cyclisme- Leesburg, Va. May 18, 2013
This plan is for the beginner cyclist with 10-14 hours to train each week who wants to complete the 100 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily survive the challenge!
This plan is for the beginner cyclist with 10-14 hours to train each week who wants to complete the 100 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily survive the challenge!
Peaks Power Challenge Ride - 10 Week Training Plan - "Thrive" 30 miles
by Hunter Allen 10 weeks $19.95
by Hunter Allen 10 weeks $19.95
Peaks Power Challenge Ride - "THRIVE" 30 miles- Le Cirque du Cyclisme- Leesburg, Va. May 18, 2013
This plan is for the beginner cyclist with 6-9 hours to train each week who wants to complete the 30 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to "THRIVE" the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" the challenge!
This plan is for the beginner cyclist with 6-9 hours to train each week who wants to complete the 30 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to "THRIVE" the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" the challenge!
Peaks Power Challenge Ride - 10 Week Training Plan - "Thrive" 60 miles
by Hunter Allen 10 weeks $19.95
by Hunter Allen 10 weeks $19.95
Peaks Power Challenge Ride - "Thrive" 60 miles- Le Cirque du Cyclisme- Leesburg, Va. May 18, 2013
This plan is for the beginner cyclist with 9-12 hours to train each week who wants to complete the 60 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" with the challenge!
This plan is for the beginner cyclist with 9-12 hours to train each week who wants to complete the 60 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" with the challenge!
Peaks Power Challenge Ride - 10 Week Training Plan - Survive 100 miles
by Hunter Allen 10 weeks $19.95
by Hunter Allen 10 weeks $19.95
Peaks Power Challenge Ride - Survive 100 miles- Le Cirque du Cyclisme- Leesburg, Va. May 18, 2013
This plan is for the beginner cyclist with 10-12 hours to train each week who wants to complete the 100 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily survive the challenge!
This plan is for the beginner cyclist with 10-12 hours to train each week who wants to complete the 100 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily survive the challenge!
Peaks Power Challenge Ride - 10 Week Training plan -Survive 30 miles
by Hunter Allen 10 weeks $19.95
by Hunter Allen 10 weeks $19.95
Peaks Power Challenge Ride - Survive 30 miles- Le Cirque du Cyclisme- Leesburg, Va. May 18, 2013
This plan is for the beginner cyclist with 5-8 hours to train each week who wants to complete the 30 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily survive the challenge!
This plan is for the beginner cyclist with 5-8 hours to train each week who wants to complete the 30 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily survive the challenge!
Peaks Power Challenge Ride - 10 Week Training plan -Survive 60 miles
by Hunter Allen 10 weeks $19.95
by Hunter Allen 10 weeks $19.95
Peaks Power Challenge Ride - Survive 60 miles- Le Cirque du Cyclisme- Leesburg, Va. May 18, 2013
This plan is for the beginner cyclist with 8-12 hours to train each week who wants to complete the 60 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily survive the challenge!
This plan is for the beginner cyclist with 8-12 hours to train each week who wants to complete the 60 mile ride at the Peaks Power Challenge ride in Leesburg, Va.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills along the way and also handle the great gravel roads.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily survive the challenge!
Peaks Power Challenge Ride - 8 week Training Plan - "Survive" 100 Miles - Gran Fondo Alleghany
by Hunter Allen 8 weeks $19.95
by Hunter Allen 8 weeks $19.95
Peaks Power Challenge Ride - "Survive" 100 miles - Gran Fondo Alleghany - Covington, VA, July 13, 2013.
This plan is for the beginner cyclist with 10-12 hours to train each week who wants to complete the 100 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "SURVIVE" with the challenge!
This plan is for the beginner cyclist with 10-12 hours to train each week who wants to complete the 100 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "SURVIVE" with the challenge!
Peaks Power Challenge Ride - 8 week Training Plan - "Survive" 30 Miles - Gran Fondo Alleghany
by Hunter Allen 8 weeks $19.95
by Hunter Allen 8 weeks $19.95
Peaks Power Challenge Ride - "Survive" 30 miles - Gran Fondo Alleghany - Covington, VA, July 13, 2013.
This plan is for the beginner cyclist with 5-8 hours to train each week who wants to complete the 30 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "SURVIVE" with the challenge!
This plan is for the beginner cyclist with 5-8 hours to train each week who wants to complete the 30 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "SURVIVE" with the challenge!
Peaks Power Challenge Ride - 8 week Training Plan - "Survive" 60 Miles - Gran Fondo Alleghany
by Hunter Allen 8 weeks $19.95
by Hunter Allen 8 weeks $19.95
Peaks Power Challenge Ride - "Survive" 60 miles - Gran Fondo Alleghany - Covington, VA, July 13, 2013.
This plan is for the beginner cyclist with 8-12 hours to train each week who wants to complete the 60 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "SURVIVE" with the challenge!
This plan is for the beginner cyclist with 8-12 hours to train each week who wants to complete the 60 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "SURVIVE" with the challenge!
Peaks Power Challenge Ride - 8 week Training Plan - "Thrive" 100 Miles - Gran Fondo Alleghany
by Hunter Allen 8 weeks $19.95
by Hunter Allen 8 weeks $19.95
Peaks Power Challenge Ride - "Thrive" 100 miles - Gran Fondo Alleghany - Covington, VA, July 13, 2013.
This plan is for the beginner cyclist with 10-14 hours to train each week who wants to complete the 100 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" with the challenge!
This plan is for the beginner cyclist with 10-14 hours to train each week who wants to complete the 100 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" with the challenge!
Peaks Power Challenge Ride - 8 week Training Plan - "Thrive" 30 Miles - Gran Fondo Alleghany
by Hunter Allen 8 weeks $19.95
by Hunter Allen 8 weeks $19.95
Peaks Power Challenge Ride - "Thrive" 30 miles - Gran Fondo Alleghany - Covington, VA, July 13, 2013.
This plan is for the beginner cyclist with 6-9 hours to train each week who wants to complete the 30 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" with the challenge!
This plan is for the beginner cyclist with 6-9 hours to train each week who wants to complete the 30 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" with the challenge!
Peaks Power Challenge Ride - 8 week Training Plan - "Thrive" 60 Miles - Gran Fondo Alleghany
by Hunter Allen 8 weeks $19.95
by Hunter Allen 8 weeks $19.95
Peaks Power Challenge Ride - "Thrive" 60 miles - Gran Fondo Alleghany - Covington, VA, July 13, 2013.
This plan is for the beginner cyclist with 9-12 hours to train each week who wants to complete the 60 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" with the challenge!
This plan is for the beginner cyclist with 9-12 hours to train each week who wants to complete the 60 mile ride at the Peaks Power Challenge ride in Covington, VA.
It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the steep hills and climbs along the way.
Hunter Allen, CEO/Founder of the Peaks Coaching Group is your coach along the way and he designed this plan with all of the years of experience that goes into each of his custom plans built for riders of all levels. With tips along the way, workouts to challenge you and keep you motivated, you'll arrive at the event ready to easily "THRIVE" with the challenge!
This plan is designed for riders seeking to do the 100 mile route on day 1 and the 80 mile route on day 2. Riders need to be willing to ride three days per week in the beginning and over time work their way up to 5 days per week.
Power-Based Road Build-Peak-Race Period (Intermediate/Over 50) 12.5hrs/wk
by Joe Friel 12 weeks $99.95
by Joe Friel 12 weeks $99.95
This road cyclist Build-Peak-Race periods training plan differs from the other plan with a similar name only in that this one uses power to prescribe workout intensity. You must have a power meter to use this plan. If you don't have a power meter use the other Build-Peak-Race plan for intermediate riders over 50.
You should know your FTP and have zones established (using the Coggan system). For more information on how to do this go to http://tinyurl.com/29t3q6m and below Joe Friel's picture find and download the PDF titled 'Using Heart Rate, Power & Pace.' Follow the instreuctions for setting up your power zones.
This plan was personally designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 12 weeks prior to your A-priority road race.
This plan is intended for the over-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every third week). There is an emphasis on hill work. Strength workouts are included each week.
The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.
You should know your FTP and have zones established (using the Coggan system). For more information on how to do this go to http://tinyurl.com/29t3q6m and below Joe Friel's picture find and download the PDF titled 'Using Heart Rate, Power & Pace.' Follow the instreuctions for setting up your power zones.
This plan was personally designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 12 weeks prior to your A-priority road race.
This plan is intended for the over-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every third week). There is an emphasis on hill work. Strength workouts are included each week.
The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.
Power-Based Road Build-Peak-Race Period (Intermediate/Under 50) 12.5hrs/wk
by Joe Friel 11 weeks $99.95
by Joe Friel 11 weeks $99.95
This road cyclist Build-Peak-Race periods training plan differs from the other plan with a similar name only in that this one uses power to prescribe workout intensity. You must have a power meter to use this plan. If you don't have a power meter use the other Build-Peak-Race plan for intermediate riders.
You should know your FTP and have zones established (using the Coggan system). For more information on how to do this go to http://tinyurl.com/29t3q6m and below Joe Friel's picture find and download the PDF titled 'Using Heart Rate, Power & Pace.' Follow the instreuctions for setting up your power zones.
This plan was personally designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 11 weeks prior to your A-priority road race.
This plan is intended for the under-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every fourth week). There is an emphasis on hill work. Strength workouts are included each week.
The plan uses common cycling language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.
You should know your FTP and have zones established (using the Coggan system). For more information on how to do this go to http://tinyurl.com/29t3q6m and below Joe Friel's picture find and download the PDF titled 'Using Heart Rate, Power & Pace.' Follow the instreuctions for setting up your power zones.
This plan was personally designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 11 weeks prior to your A-priority road race.
This plan is intended for the under-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every fourth week). There is an emphasis on hill work. Strength workouts are included each week.
The plan uses common cycling language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.
Plan is designed to improve 40 kilometer time trial performance, functional threshold power, and overall cycling ability.
Approximately 4-9 hrs of training per week.
A power meter and heart rate monitor are required.
A mountain bike and indoor trainer are highly recommended.
Plan includes weekly goals, 1 interval workout, 1 tempo workout, 1 force workout, 2 base strength workouts, recovery period every 3rd week, and 1-2 endurance building workout every 3 weeks.
Approximately 4-9 hrs of training per week.
A power meter and heart rate monitor are required.
A mountain bike and indoor trainer are highly recommended.
Plan includes weekly goals, 1 interval workout, 1 tempo workout, 1 force workout, 2 base strength workouts, recovery period every 3rd week, and 1-2 endurance building workout every 3 weeks.
5 week foundation phase program for a cyclist who is at a racing level (cat4-1) with at least 2-3 years of riding experience
This cyclist Base period training plan was designed by Joe Friel for the OVER-age-50 rider. The most significant difference between this plan and the one for under-50 is that R&R weeks are planned every third week for over-50 instead of every fourth week.
This plan is based on the the principles described in Joe's book, The Cyclists Training Bible. It is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the ROAD BUILD PERIOD PLAN (see plan above) which specifically prepares you for your A-priority race.
This plan is intended for the cyclist who has been racing for two or more years. To start this plan you should be able to train about 8 hours a week. Over 12 weeks you will increase your weekly volume from about 8 hours to 13 hours including bike rides of various types, cross training in the first 4 weeks, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every third week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.
This cyclist Base period training plan was designed by Joe Friel to help you develop excellent fitness this winter. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 23 weeks prior to your first A race of the season. Following this 12-week plan will get you ready to start the ROAD BUILD PERIOD PLAN (see plan above) which specifically prepares you for your A-priority race.
This plan is intended for the under-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 8 hours a week. Over 12 weeks you will increase your weekly volume from about 8 hours to 13 hours including bike rides of various types, cross training in the first 4 weeks, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.
The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready to start the Build period 11 weeks prior to your A-priority road race.
This road cyclist Build-Peak-Race periods training plan was designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 12 weeks prior to your A-priority road race.
This plan is intended for the over-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 12 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every third week). There is an emphasis on hill work. Strength workouts are included each week.
The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority road race.
This road cyclist Build-Peak-Race periods training plan was designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 11 weeks prior to your A-priority road race.
This plan is intended for the under-age-50 cyclist who has been racing for two or more years. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every fourth week). There is an emphasis on hill work. Strength workouts are included each week.
The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.
Road Build-Peak-Race Period, Advanced (heart rate OR power-based) 12.5hrs/wk
by Joe Friel 11 weeks $99.95
by Joe Friel 11 weeks $99.95
This advanced road cyclist Build-Peak-Race periods training plan was designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on the the principles described in his book, The Cyclists Training Bible. It is best started about 11 weeks prior to your A-priority road race.
This plan is intended for the cyclist who has many years of racing experience but is short on time to train with high volume. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every fourth week). In this plan there is considerable emphasis on training intensity. Intensity is described in terms of heart rate, power and ratings of perceived exertion (RPE) giving you a choice for how to do the workouts. Strength workouts are also included each week.
The plan uses common cycling language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.
This plan is intended for the cyclist who has many years of racing experience but is short on time to train with high volume. To start this plan you should be able to train about 12 hours a week. Over 11 weeks you will increase your weekly intensity while volume remains at about 12.5 hours/week (except for R&R weeks every fourth week). In this plan there is considerable emphasis on training intensity. Intensity is described in terms of heart rate, power and ratings of perceived exertion (RPE) giving you a choice for how to do the workouts. Strength workouts are also included each week.
The plan uses common cycling language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority road race.
This plan is for the person that would like a year long plan to follow. It's for the beginning rider and references different training zones, so you can use a heart rate monitor, power meter or just go on your 'feeling'(RPE-rate of perceived exertion). This plan has you riding 3-4 days a week and progressively builds you, so that your weekends get a little longer and the workouts get a little harder throughout the year. Don't worry, you will improve as well, so you will be ready for them when you get to them. This is a great way to give yourself structure and keep you focused throughout the year. Many times there are multiple workouts for each day, and you have some choices, so don't look at the hours per week and think that you have to do all of them. Go for it and I know you'll really improve!
Spinervals 6-Week Time Trial Plan for Cyclist (40K Intermediate Level)
by Troy Jacobson 6 weeks $245.00
by Troy Jacobson 6 weeks $245.00
PURPOSE OF THIS PLAN: This 6-week time trial training program is designed for the intermediate level cyclist with at least 3 years of annual training and racing experience who desires to improve his or her 40KTT result and/or improve their sustainable power output at lactate threshold power / heart rate. It leverages the Spinervals Cycling Video series combined with road riding/training recommendations. Athletes may choose to substitute road rides for a specificed video and vice versa, but use of the DVDs are encouraged for best results.
This program requires that the athlete first establish their aerobic foundation with a minimum of 6-8 weeks of steady aerobic and aerobic endurance training (i.e. zones 2 and 3, see our Spinervals Aerobic Base Development Plan, http://www.spinervals.com/products/item158.cfm). Training time requirements are moderate with between 6-10 hours of riding , plus any supplementary training such as strength work or stretching, per week. A short taper is included to help the athlete reach the starting line with rested legs for a solid result. A field test to determine proper training zones is to be conducted at the start of the program and again mid-way through.
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Videos recommended for use and INCLUDED with this program include the following titles:
Spinervals 13.0 - Tough Love
Spinervals 14.0 - Totally Time Trial
Spinervals 16.0 - Aero Base Builder I
Spinervals 17.0 - Aero Base Builder II
Spinervals 22.0 - Time Trialapalooza
Spinervals 27.0 - Threshold Test
Spinervals 28.0 - Aero Base Builder VI
Spinervals 30.0 - Endurance Booster!
To receive your DVDs, please contact heather@spinervals.com or call 1-888-288-053. Please allow 1-2 weeks for delivery.
It is important to note that this plan does not include advice regarding strength training, flexibility training or nutrition. Please consider our personal coaching services for more personalized training plan development at www.coachtroy.com
As with any workout plan for competitive sport, please be sure to check with your personal doctor prior to embarking on this challenging program. Remember that your success depends on your ability to push yourself and learn how to 'suffer' and take your your performance to the next level!
Thank you, train safe and good luck!
-Coach Troy
www.coachtroy.com
This program requires that the athlete first establish their aerobic foundation with a minimum of 6-8 weeks of steady aerobic and aerobic endurance training (i.e. zones 2 and 3, see our Spinervals Aerobic Base Development Plan, http://www.spinervals.com/products/item158.cfm). Training time requirements are moderate with between 6-10 hours of riding , plus any supplementary training such as strength work or stretching, per week. A short taper is included to help the athlete reach the starting line with rested legs for a solid result. A field test to determine proper training zones is to be conducted at the start of the program and again mid-way through.
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Videos recommended for use and INCLUDED with this program include the following titles:
Spinervals 13.0 - Tough Love
Spinervals 14.0 - Totally Time Trial
Spinervals 16.0 - Aero Base Builder I
Spinervals 17.0 - Aero Base Builder II
Spinervals 22.0 - Time Trialapalooza
Spinervals 27.0 - Threshold Test
Spinervals 28.0 - Aero Base Builder VI
Spinervals 30.0 - Endurance Booster!
To receive your DVDs, please contact heather@spinervals.com or call 1-888-288-053. Please allow 1-2 weeks for delivery.
It is important to note that this plan does not include advice regarding strength training, flexibility training or nutrition. Please consider our personal coaching services for more personalized training plan development at www.coachtroy.com
As with any workout plan for competitive sport, please be sure to check with your personal doctor prior to embarking on this challenging program. Remember that your success depends on your ability to push yourself and learn how to 'suffer' and take your your performance to the next level!
Thank you, train safe and good luck!
-Coach Troy
www.coachtroy.com
Spinervals 6-Week Time Trial Plan for Cyclist (40K Intermediate Level) / CUSTOMIZED
by Troy Jacobson 6 weeks $324.95
by Troy Jacobson 6 weeks $324.95
CUSTOMIZED 4-U by Coach Troy Jacobson! By choosing this option, you’ll receive the basic training plan PLUS a 30-minute training consultation and plan customization call with Coach Troy. During the call, you’ll go over the plan week by week with the Coach as he makes modifications to the plan based on your personal schedule and other training related needs. Register for this plan now and receive a FREE Spinervals DVD, a $30 value. (This plan is limited to a few participants at a time and is available on a first come, first serve basis. Those who register will be contacted within 48 hours to schedule a convenient call time with the Coach.)
PURPOSE OF THIS PLAN: This 6-week time trial training program is designed for the intermediate level cyclist with at least 3 years of annual training and racing experience who desires to improve his or her 40KTT result and/or improve their sustainable power output at lactate threshold power / heart rate. It leverages the Spinervals Cycling Video series combined with road riding/training recommendations. Athletes may choose to substitute road rides for a specificed video and vice versa, but use of the DVDs are encouraged for best results.
This program requires that the athlete first establish their aerobic foundation with a minimum of 6-8 weeks of steady aerobic and aerobic endurance training (i.e. zones 2 and 3, see our Spinervals Aerobic Base Development Plan, http://www.spinervals.com/products/item158.cfm). Training time requirements are moderate with between 6-10 hours of riding , plus any supplementary training such as strength work or stretching, per week. A short taper is included to help the athlete reach the starting line with rested legs for a solid result. A field test to determine proper training zones is to be conducted at the start of the program and again mid-way through.
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Videos recommended for use with this program include the following titles:
Spinervals 13.0 - Tough Love
Spinervals 14.0 - Totally Time Trial
Spinervals 16.0 - Aero Base Builder I
Spinervals 17.0 - Aero Base Builder II
Spinervals 22.0 - Time Trialapalooza
Spinervals 27.0 - Threshold Test
Spinervals 28.0 - Aero Base Builder VI
Spinervals 30.0 - Endurance Booster!
You can purchase all or some of these titles online at http://www.spinervals.com/products/item176.cfm
It is important to note that this plan does not include advice regarding strength training, flexibility training or nutrition. Please consider our personal coaching services for more personalized training plan development at www.coachtroy.com
As with any workout plan for competitive sport, please be sure to check with your personal doctor prior to embarking on this challenging program. Remember that your success depends on your ability to push yourself and learn how to 'suffer' and take your your performance to the next level!
Thank you, train safe and good luck!
-Coach Troy
www.coachtroy.com
PURPOSE OF THIS PLAN: This 6-week time trial training program is designed for the intermediate level cyclist with at least 3 years of annual training and racing experience who desires to improve his or her 40KTT result and/or improve their sustainable power output at lactate threshold power / heart rate. It leverages the Spinervals Cycling Video series combined with road riding/training recommendations. Athletes may choose to substitute road rides for a specificed video and vice versa, but use of the DVDs are encouraged for best results.
This program requires that the athlete first establish their aerobic foundation with a minimum of 6-8 weeks of steady aerobic and aerobic endurance training (i.e. zones 2 and 3, see our Spinervals Aerobic Base Development Plan, http://www.spinervals.com/products/item158.cfm). Training time requirements are moderate with between 6-10 hours of riding , plus any supplementary training such as strength work or stretching, per week. A short taper is included to help the athlete reach the starting line with rested legs for a solid result. A field test to determine proper training zones is to be conducted at the start of the program and again mid-way through.
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Videos recommended for use with this program include the following titles:
Spinervals 13.0 - Tough Love
Spinervals 14.0 - Totally Time Trial
Spinervals 16.0 - Aero Base Builder I
Spinervals 17.0 - Aero Base Builder II
Spinervals 22.0 - Time Trialapalooza
Spinervals 27.0 - Threshold Test
Spinervals 28.0 - Aero Base Builder VI
Spinervals 30.0 - Endurance Booster!
You can purchase all or some of these titles online at http://www.spinervals.com/products/item176.cfm
It is important to note that this plan does not include advice regarding strength training, flexibility training or nutrition. Please consider our personal coaching services for more personalized training plan development at www.coachtroy.com
As with any workout plan for competitive sport, please be sure to check with your personal doctor prior to embarking on this challenging program. Remember that your success depends on your ability to push yourself and learn how to 'suffer' and take your your performance to the next level!
Thank you, train safe and good luck!
-Coach Troy
www.coachtroy.com
Spinervals Cycling 8-Week Pre Season Aerobic Base Building Program / CUSTOMIZED
by Troy Jacobson 8 weeks $329.95
by Troy Jacobson 8 weeks $329.95
CUSTOMIZED 4-U by Coach Troy Jacobson! By choosing this option, you’ll receive the basic training plan PLUS a 30-minute training consultation and plan customization call with Coach Troy. During the call, you’ll go over the plan week by week with the Coach as he makes modifications to the plan based on your personal schedule and other training related needs. Register for this plan now and receive a FREE Spinervals DVD, a $30 value. (This plan is limited to a few participants at a time and is available on a first come, first serve basis. Those who register will be contacted within 48 hours to schedule a convenient call time with the Coach.)
PURPOSE OF THIS PLAN: The Spinervals Cycling 8 Week Intermediate Distance Base Building Training plan is a generalized program intended for the competitive age group cyclist or triathlete preparing for cycling events up to 60 miles or four hours in duration with up to 10 hours per week to commit to indoor bike training.
PLEASE NOTE:
***This plan comes with a discount coupon for 25% OFF (Reg. price $360, Discount price only $270!) the entire selection of Spinervals DVDs used in this particular base building program. This includes the following titles found in the Spinervals Competition Series:
- Spinervals 8.0- Recovery and Technique
- Spinervals 12.0 - Recharge
- Spinervals 13.0 - Tough Love
- Spinervals 16.0 - Aero Base Builder I
- Spinervals 17.0 - Aero Base Builder II
- Spinervals 18.0 - Aero Base Builder III
- Spinervals 21.0 - Aero Base Builder IV
- Spinervals 23.0 - Time Saver I
- Spinervals 25.0 - Aero Base Builder V
- Spinervals 28.0 - Aero Base Builder VI
- Spinervals 30.0 - Muscular Endurance PLUS
- Spinervals 31.0 - Endurance BOOSTER
(For complete descriptions and video previews of each title, please visit www.spinervals.com.)
You can download the Promo Code document by clicking on the Promo Code workout in day 1 of the plan OR by contact us at info@spinervals.com or calling toll free, 1-888-288-0503 during regular business hours, EST.
The target race events for this program include criteriums, metric century rides, 40K Time Trials, Sprint, Olympic and Half Iron Distance events. After completing this program using the Spinervals Cycling Workout series, the cyclist will be better prepared to transition into a competition training phase, incorporating higher intensity 'race specific' work.
The key to success in this Base Building Phase is consistency. Cyclists must do their very best to adhere to the training method prescribed with 95% accuracy in order to achieve the desired results. Upon successful completion of this phase, please refer to the race specific training programs offered by Coach Troy Jacobson using his training video library designed for your goal event or acquire the services of a professional coach.
Before starting this program, please note the following recommendations:
1. This program is intended for use by intermediate level (2+ years of cycling training experience) athletes who are in good general aerobic conditioning after the post season.
2. Athletes are advised and encouraged to monitor their training progress closely and track training metrics using TP.
3. This program does not take into consideration the cross training requirements of triathletes, including running and swim training… nor does it take into account the need for strength or flexibility training. Furthermore, nutrition is not covered with this plan. Please consult with a coach if you wish to add supplementary and other sport training to your program or incorporate the StrEndurance 12-Week Progression 2-3 times/week. The focus of this plan is building an aerobic foundation for intermediate level age group cyclists.
4. Athletes will get the most out of this program if they have an understanding of their Functional Threshold Power and Anaerobic Threshold Heart Rate. It is recommended that one establishes these benchmarks before beginning the program by performing the fitnes
PURPOSE OF THIS PLAN: The Spinervals Cycling 8 Week Intermediate Distance Base Building Training plan is a generalized program intended for the competitive age group cyclist or triathlete preparing for cycling events up to 60 miles or four hours in duration with up to 10 hours per week to commit to indoor bike training.
PLEASE NOTE:
***This plan comes with a discount coupon for 25% OFF (Reg. price $360, Discount price only $270!) the entire selection of Spinervals DVDs used in this particular base building program. This includes the following titles found in the Spinervals Competition Series:
- Spinervals 8.0- Recovery and Technique
- Spinervals 12.0 - Recharge
- Spinervals 13.0 - Tough Love
- Spinervals 16.0 - Aero Base Builder I
- Spinervals 17.0 - Aero Base Builder II
- Spinervals 18.0 - Aero Base Builder III
- Spinervals 21.0 - Aero Base Builder IV
- Spinervals 23.0 - Time Saver I
- Spinervals 25.0 - Aero Base Builder V
- Spinervals 28.0 - Aero Base Builder VI
- Spinervals 30.0 - Muscular Endurance PLUS
- Spinervals 31.0 - Endurance BOOSTER
(For complete descriptions and video previews of each title, please visit www.spinervals.com.)
You can download the Promo Code document by clicking on the Promo Code workout in day 1 of the plan OR by contact us at info@spinervals.com or calling toll free, 1-888-288-0503 during regular business hours, EST.
The target race events for this program include criteriums, metric century rides, 40K Time Trials, Sprint, Olympic and Half Iron Distance events. After completing this program using the Spinervals Cycling Workout series, the cyclist will be better prepared to transition into a competition training phase, incorporating higher intensity 'race specific' work.
The key to success in this Base Building Phase is consistency. Cyclists must do their very best to adhere to the training method prescribed with 95% accuracy in order to achieve the desired results. Upon successful completion of this phase, please refer to the race specific training programs offered by Coach Troy Jacobson using his training video library designed for your goal event or acquire the services of a professional coach.
Before starting this program, please note the following recommendations:
1. This program is intended for use by intermediate level (2+ years of cycling training experience) athletes who are in good general aerobic conditioning after the post season.
2. Athletes are advised and encouraged to monitor their training progress closely and track training metrics using TP.
3. This program does not take into consideration the cross training requirements of triathletes, including running and swim training… nor does it take into account the need for strength or flexibility training. Furthermore, nutrition is not covered with this plan. Please consult with a coach if you wish to add supplementary and other sport training to your program or incorporate the StrEndurance 12-Week Progression 2-3 times/week. The focus of this plan is building an aerobic foundation for intermediate level age group cyclists.
4. Athletes will get the most out of this program if they have an understanding of their Functional Threshold Power and Anaerobic Threshold Heart Rate. It is recommended that one establishes these benchmarks before beginning the program by performing the fitnes
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 150watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 150watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 175watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 175watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 200watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 200watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 225watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 225watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 250watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 250watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 275watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 275watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 300watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 300watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 325watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 325watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 350watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 350watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 375watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 375watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Spring Cycling 12 week Training Plan - 200watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 200watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Spring Cycling 12 week Training Plan - 290watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 290 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 290watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Spring Cycling 12 week Training Plan - 150watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 150 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 150watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Spring Cycling 12 week Training Plan - 170watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 170 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 170watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Spring Cycling 12 week Training Plan - 190watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 190 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 190watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Spring Cycling 12 week Training Plan - 230watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 230 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 230watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Spring Cycling 12 week Training Plan - 250watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 250 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 250watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Spring Cycling 12 week Training Plan - 270watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 270 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 270watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Spring Cycling 12 week Training Plan - 300watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 300 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 300watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Spring Cycling 12 week Training Plan - 320watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 320 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 320watts threshold ranging from masters racers to strong Category 2 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Spring Cycling 12 week Training Plan - 340watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 340 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 340watts threshold ranging from masters racers to strong Category 2 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
Spring Cycling 12 week Training Plan - 360watts Power Threshold Training Plan by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
This 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 360 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for Spring training and has options for racing on the weekends or group rides. This could be a good plan for any racer with a 360watts threshold ranging from masters racers to strong Category 2 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction, and exactly how to best use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
This plan is for the competitive cyclist who has a full 3 months to devote to improving their sprinting and attacking ability and maximize their preparation to bring themselves to a peak for their goal event. It is for those who wants to really improve their ability to win primes, win or place higher in field sprints, be able to sustain the surging in crits and road races or bridge across and make the break. This plan will improve your top end, anaerobic endurance and short term power.
This plan is for the competitive cyclist who has 2 months to ramp up their sprinting and attacking ability. It is designed specifically to improve your ability to win primes, win or place higher in field sprints, be able to sustain the surging in crits and road races or bridge across and make the break. This plan will improve your top end, anaerobic endurance and short term power.
This plan is for the competitive cyclist who just needs to tune-up their sprinting and attacking ability. It is designed specifically to improve your ability to win primes, win or place higher in field sprints, be able to sustain the surging in crits and road races or bridge across and make the break. This plan will improve your top end, anaerobic endurance and short term power.
This plan is aimed at riders looking to improve their time, lactate threshold and speed in 20-40k time trials, and most specific for the state time trial events. This 12 week plan requires 8-12 hours/week on the bike tops, and will take you from a decent base through Sub-threshold, threshold and Vo2 work before tapering you to a finelu tuned peak just in time for your goal event. Plan is written for heart rate of power training and includes an initial test to determine your training zones. Suggestions are even included for strength days within the program. Prepare for your next time trial with the confidence that you are doing it correctly.
This program has been designed specifically for cyclists and targets the areas you need and not what you don't. It includes flexibility, core, stability, strength and power (plyometric) and maintenance exercises as photos, with training plans and workout cards. Designed to improve your cycling performance and prevent overuse injuries, this program will maximize the time you have available to spend in the gym and guarantees results. For all levels of cyclists, but primairly aimed at the serious enthusiast to competitive cyclist. For athletes with at least 1 year of weight training experience. All categories and disciplines.
This plan contains all of the same great ammenities as the 4 month program. However, this plan has two additional bonus workouts for those extra months in the Flexibility & Stability and Strength Phases. This plan is designed for the more advanced cyclist with 2 or more years of strength training under their belt or for those with longer off-seasons.
This plan was designed by Joe Friel for the serious cyclist who wants to improve strength in the Prep and Base periods of the season. This training plan also includes strength training images which demonstrate each exercise within the strength routines.
This weight-lifting program is based on the model described in The Cyclist's Training Bible. It is only for advanced cyclists who are experienced with weight training having lifted weights seriously before.
This program may be blended in with a Joe Friel Base period cycling training program.
Purpose: Build greater muscular strength for later conversion to power for cycling. One of the challenges in lifting weights is that it tends to decrease your capacity for higher cadences, especially on the bike. Note that after each strength session the instructions suggest you spin on a bike for 5-10 minutes. The purpose here is to “remind” the neuromuscular system of how to make quick and smooth pedal strokes.
Progression: There are four phases in this strength program. Each of the first three builds on the previous phase to create greater strength. The last phase is a maintenance phase to be followed throughout the Build and Peak periods (once each week). Here are the phases with an overview of each:
Anatomical Adaptation (AA)
The purpose is adaptation of general body muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow. This phase will last 2 weeks. On completing 5 sessions you will move on to the next phase.
Maximum Transition (MT)
This phase will provide for transition from the light loads and high reps of the AA phase to the heavy loads and low reps of the MS phase. Complete 6 of these sessions before progressing to MS.
Maximum Strength (MS)
The MS phase is the final stage of strength development before beginning to convert strength cycling force with sport-specific training. This phase will improve your strength reserve and develop the maximum force capabilities of muscles and tendons by improving neuromuscular recruitment patterns. In later training this will be converted to muscular endurance and power. You will complete 15 of these sessions.
Strength Maintenance (SM)
The purpose this phase is to maintain muscular strength throughout the season. It is typically only done once each week in the Build and Peak periods, but may be done twice weekly in the later Base periods.
This weight-lifting program is based on the model described in The Cyclist's Training Bible. It is only for advanced cyclists who are experienced with weight training having lifted weights seriously before.
This program may be blended in with a Joe Friel Base period cycling training program.
Purpose: Build greater muscular strength for later conversion to power for cycling. One of the challenges in lifting weights is that it tends to decrease your capacity for higher cadences, especially on the bike. Note that after each strength session the instructions suggest you spin on a bike for 5-10 minutes. The purpose here is to “remind” the neuromuscular system of how to make quick and smooth pedal strokes.
Progression: There are four phases in this strength program. Each of the first three builds on the previous phase to create greater strength. The last phase is a maintenance phase to be followed throughout the Build and Peak periods (once each week). Here are the phases with an overview of each:
Anatomical Adaptation (AA)
The purpose is adaptation of general body muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow. This phase will last 2 weeks. On completing 5 sessions you will move on to the next phase.
Maximum Transition (MT)
This phase will provide for transition from the light loads and high reps of the AA phase to the heavy loads and low reps of the MS phase. Complete 6 of these sessions before progressing to MS.
Maximum Strength (MS)
The MS phase is the final stage of strength development before beginning to convert strength cycling force with sport-specific training. This phase will improve your strength reserve and develop the maximum force capabilities of muscles and tendons by improving neuromuscular recruitment patterns. In later training this will be converted to muscular endurance and power. You will complete 15 of these sessions.
Strength Maintenance (SM)
The purpose this phase is to maintain muscular strength throughout the season. It is typically only done once each week in the Build and Peak periods, but may be done twice weekly in the later Base periods.
This plan is designed for the recreational athlete who is looking to complete a century with 6-12 hours of training maximally per week. It will help you maximize your training, build your endurance and ensure that you have the fitness and the skills you will need to complete the century respectably, comfortably and without injury while enjoying yourself along thee way.
Summer 12 week Power Threshold Training Plan: 190 watts by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.
Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.
This summer wattage based plan for someone with a threshold of 190 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)
Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.
This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.
Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.
This summer wattage based plan for someone with a threshold of 190 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)
Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.
This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.
Summer 12 week Power Threshold Training Plan: 210 watts by Hunter Allen
by Hunter Allen 12 weeks $99.95
by Hunter Allen 12 weeks $99.95
Includes 3 different weekend options, so you don't have to guess on the weekends. Each week contains a Plan A if you are racing on Saturday, Plan B for racing on Sunday and Plan C if you aren't racing on the weekend. This allows you to follow the right option this summer, so that you perform at your best.
Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.
This summer wattage based plan for someone with a threshold of 210 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)
Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.
This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.
Many workouts contain Goal TSS values for the ride, along with weekly cumulative TSS goals as well. Updated "Coach comments" section as well, so it's like Hunter is your personal coach giving you the tips that he gives his personal clients.
This summer wattage based plan for someone with a threshold of 210 watts plan is based on training 8-15 hours to train each week.(Note: Hours in the sample plan reflect the total hours for the 3 weekend options)
Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend.
This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.
Superior Morgal Bizmark stage race. Eric kenney, EK Endurance Coaching
by Eric Kenney 11 weeks $79.00
by Eric Kenney 11 weeks $79.00
For the intermediate rider. So you really want to race the Morgal Bizmark but your worried about a race that tough so early in the season.
This plan will have you ready in no time! incorporating other races and group rides into the plan.
done some training over the winter not not enough? The plan will be manageable with shorter week day workouts and focused interval training to have you ready in May!
To get expert coach support for your plan join the 24-7 coaching group here: https://app.madsync.net/register
This plan will have you ready in no time! incorporating other races and group rides into the plan.
done some training over the winter not not enough? The plan will be manageable with shorter week day workouts and focused interval training to have you ready in May!
To get expert coach support for your plan join the 24-7 coaching group here: https://app.madsync.net/register
This plan is designed as a supplemental training recommendation for cyclists taking part in a Taste of VQ series at one of our VQ or VQ Endurance Training Centers.
Whether you are a seasoned athlete or a fitness enthusiast, flexibility work is an important part of your training. Flexibility training is a crucial and often neglected aspect of all performance programs which, when incorporated regularly and intelligently, can lead to a reduction in injury and discomfort, and lead to improved posture, range of motion, and an increase in performance. These techniques can be used by those brand new to training or those with many years behind them. Regardless of your level of experience and expertise, these techniques are guaranteed to improve your functional flexibility and athletic performance. This program has all of the information you need to; learn static & dynamic flexibility techniques to improve range of motion as well as warm up and cool down from your events; self-myofascial release to help break up tight areas in your body; and Yoga for endurance athletes to help you with mind, body and spirit. This is the perfect compliment to any of my strength programs. If you are ready to put together the ultimate flexibility program or improve the plan you already have, then The Complete Flexibility Training Program is just what the doctor ordered!
The Time Crunched Cyclist - Everyday Experienced Commuter
by CTSVelonews CTSVelonews 11 weeks $100.00
by CTSVelonews CTSVelonews 11 weeks $100.00
The Time-Crunched Commuter Programs were created in response to questions and requests from readers of “The Time-Crunched Cyclist” book by Chris Carmichael and Jim Rutberg. For the most time-crunched athletes, commuting to and from work is the only way they can fit weekday rides into their schedules. For other athletes, commuting is their chosen form of transportation every workday, and they are looking for a way to incorporate a training program with the time they are already spending on the bike. If you commute to work every day, the Time-Crunched Everyday Commuter is the program for you. If you are only planning on commuting on the days when the training program calls for a workout, you should choose the standard Time-Crunched Commuter Program.
The Time-Crunched Programs are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
Experienced Everyday Commuter Program
This is the program that is best suited to experienced racers whose accumulated years of training meant they can handle a higher initial workload. Experienced riders also adapt quickly, so the progression in this program is more rapid than in the New Everyday Commuter program. If you’ve been riding and/or racing for 5 years or more, this program is for you. That being said, if your current fitness is particularly low because you’ve done very little training (1-2 rides a week) or haven’t been training at all in the past six months, you may be better off working through the New Everyday Commuter program once before moving on to this program (following a 4-6 week recovery/maintenance period, of course). If you have any doubt about whether you should use the New or Experienced Commuter program – like you’ve been riding for 10 years but you’ve barely trained or raced in the past two years – it’s wise to start with the New Everyday Commuter Program.
This program features 5-6 training days per week (5 weekday, 0-1 weekend) and a maximum of 8:00 hours a week on the bike. The weekday training days feature two rides each (going to work and going home), although in some cases there’s only a structured workout for one of the two. Due to the increased frequency of rides (10 during the weekdays), the weekly training hours for this Time-Crunched program are somewhat higher than normal. However, no week exceeds 8:00 hours. The program’s progression builds through the first 8 weeks, and then there is a 3-week period during which the workouts are designed to enable you to ride at your best during these weeks. The Time-Crunched Training Programs are more intense than most programs, and generate more overall fatigue than other programs of similar duration. We recommend taking a recovery week after the program ends, followed by 4 weeks of moderate-intensity, aerobic endurance building rides before either restarting this program or any other Time-Crunched Athlete Training program.
The Time-Crunched Commuter Programs were created in response to questions and requests from readers of “The Time-Crunched Cyclist” book by Chris Carmichael and Jim Rutberg. For the most time-crunched athletes, commuting to and from work is the only way they can fit weekday rides into their schedules. For other athletes, commuting is their chosen form of transportation every workday, and they are looking for a way to incorporate a training program with the time they are already spending on the bike. If you commute to work every day, the Time-Crunched Everyday Commuter is the program for you. If you are only planning on commuting on the days when the training program calls for a workout, you should choose the standard Time-Crunched Commuter Program.
The Time-Crunched Programs are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
New Everyday Commuter Program
If you’ve been riding fewer than five years and you want to prepare for criteriums, cross-country or short-track mountain bike race, cyclocross races, or road races up to about 60 miles in length, this is the program you should choose. The weekly workload is more appropriate for cyclists who have fewer years of miles in their legs, meaning it’s slightly lower than the Experienced Everyday Commuter program. There will be some riders, especially those who have been riding 3-4 years, who may be able to handle the workload of the Experienced Commuter program, but we encourage you to use the New Everyday Commuter program at least once before you decide to complete the harder one. Due to the intensity featured in these programs, it’s wise to be conservative with your choice.
This program features 5-6 training days per week (5 weekday, 0-1 weekend) and a maximum of 7:30 hours a week on the bike. The two weekday training days feature two rides each (going to work and going home), although in some cases there’s only a structured workout for one of the two. Due to the increased frequency of rides (10 during the weekdays), the weekly training hours for this Time-Crunched program are somewhat higher than normal. However, no week exceeds 7:30 hours. The program’s progression builds through the first 8 weeks, and then there is a 3-week period during which the workouts are designed to enable you to ride at your best during these weeks. The Time-Crunched Training Programs are more intense than most programs, and generate more overall fatigue than other programs of similar duration. We recommend taking a recovery week after the program ends, followed by 4 weeks of moderate-intensity, aerobic endurance building rides before either restarting this program or any other Time-Crunched Athlete Training program.
The Time-Crunched Climber Programs are designed for athletes who are looking to improve their strength and speed for uphill efforts, whether you’re facing short and steep climbs or longer mountain passes. As time-crunched training programs, these schedules consist of only four workouts per week and a maximum of 6:30 hours on the bike (all but 1 week is 6 hours or shorter. The programs leverage the proven high-intensity training methods featured in “The Time-Crunched Cyclist” book by Chris Carmichael and Jim Rutberg, tweaked to focus more on optimizing power for climbing.
The Time-Crunched Climber Programs are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
Experienced Climber Program
This is the program that is best suited to experienced racers whose accumulated years of training meant they can handle a higher initial workload. Experienced riders also adapt quickly, so the progression in this program is more rapid than in the New Climber program. If you’ve been riding and/or racing for 5 years or more, this program is for you. That being said, if your current fitness is particularly low because you’ve done very little training (1-2 rides a week) or haven’t been training at all in the past six months, you may be better off working through the New Climber program once before moving on to this program (following a 4-6 week recovery/maintenance period, of course). If you have any doubt about whether you should use the New or Experienced program – like you’ve been riding for 10 years but you’ve barely trained or raced in the past two years – it’s wise to start with the New Climber program.
This program features 4 workouts per week (2 weekday, 2 weekend) and a maximum of 6 hours a week on the bike. The majority of the 11 weeks in the program feature fewer than 6 hours of training, and there are only one week that reaches 6:30. The program’s progression builds through the first 8 weeks, and then there is a 3-week period during which the workouts are designed to enable you to ride at your best during these weeks. The Time-Crunched Training Programs are more intense than most programs, and generate more overall fatigue than other programs of similar duration. We recommend taking a recovery week after the program ends, followed by 4 weeks of moderate-intensity, aerobic endurance building rides before either restarting this program or any other Time-Crunched Athlete Training Program.
The Time-Crunched Commuter Programs were created in response to questions and requests from readers of “The Time-Crunched Cyclist” book by Chris Carmichael and Jim Rutberg. For the most time-crunched athletes, commuting to and from work is the only way they can fit weekday rides into their schedules. For other athletes, commuting is their chosen form of transportation every workday, and they are looking for a way to incorporate a training program with the time they are already spending on the bike. If you commute to work every day, you should choose the Time-Crunched Everyday Commuter Programs. If you are only planning on commuting on the days when the training program calls for a workout, you should choose the standard Time-Crunched Commuter Program.
The Time-Crunched Programs are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
Experienced Commuter Program
This is the program that is best suited to experienced riders and racers whose accumulated years of training meant they can handle a higher initial workload. Experienced riders also adapt quickly, so the progression in this program is more rapid than in the New Commuter program. If you’ve been riding and/or racing for 5 years or more, this program is for you. That being said, if your current fitness is particularly low because you’ve done very little training (1-2 rides a week) or haven’t been training at all in the past six months, you may be better off working through the New Commuter program once before moving on to this program (following a 4-6 week recovery/maintenance period, of course). If you have any doubt about whether you should use the New or Experienced Commuter program – like you’ve been riding for 10 years but you’ve barely trained or raced in the past two years – it’s wise to start with the New Commuter Program. This program should be used to prepare for centuries, criteriums, cross-country or short-track mountain bike race, cyclocross races, or road races up to about 60 miles in length.
This program features 4 training days per week (2 weekday, 2 weekend) and a maximum of 7:30 hours a week on the bike. The two weekday training days feature two rides each (going to work and going home), although in some cases there’s only a structured workout for one of the two. The majority of the 11 weeks in the program feature fewer than 6 hours of training, and there are only three weeks that reach between 6:30 and 7:30. The program’s progression builds through the first 8 weeks, and then there is a 3-week period during which the workouts are designed to enable you to ride at your best during these weeks. The Time-Crunched Training Programs are more intense than most programs, and generate more overall fatigue than other programs of similar duration. We recommend taking a recovery week after the program ends, followed by 4 weeks of moderate-intensity, aerobic endurance building rides before either restarting this program or any other Time-Crunched Athlete Training program.
The Time-Crunched Time Trial Programs are designed to prepare you for the specific demands of racing time trials using only four workouts per week. The majority of the 11 weeks in the program feature fewer than 6 hours of training, and there are only two weeks that reach 6:30 and 7:00, respectively. The programs leverage the proven high-intensity training methods featured in “The Time-Crunched Cyclist” book by Chris Carmichael and Jim Rutberg, tweaked to focus more on optimizing power for time trial competitions.
The Time-Crunched Time Trial Programs are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
Experienced Time Trial Program
This is the program that is best suited to experienced racers whose accumulated years of training meant they can handle a higher initial workload. Experienced riders also adapt quickly, so the progression in this program is more rapid than in the New Time Trial program. If you’ve been riding and/or racing for 5 years or more, this program is for you. That being said, if your current fitness is particularly low because you’ve done very little training (1-2 rides a week) or haven’t been training at all in the past six months, you may be better off working through the New Time Trial program once before moving on to this program (following a 4-6 week recovery/maintenance period, of course). If you have any doubt about whether you should use the New or Experienced program – like you’ve been riding for 10 years but you’ve barely trained or raced in the past two years – it’s wise to start with the New Time Trial Program.
This program features 4 workouts per week (2 weekday, 2 weekend) and a maximum of 7 hours a week on the bike (all but 2 weeks of the program are 6 hours or shorter). The program’s progression builds through the first 8 weeks, and then there is a 3-week period during which the workouts are designed to enable you to ride at your best during these weeks. The Time-Crunched Training Programs are more intense than most programs, and generate more overall fatigue than other programs of similar duration. We recommend taking a recovery week after the program ends, followed by 4 weeks of moderate-intensity, aerobic endurance building rides before either restarting this program or any other Time-Crunched Athlete Training Program.
The Century programs include fewer maximum-intensity intervals and focus more on building power at lactate threshold. The primary goal of these programs is to increase the pace you can comfortably sustain for your long rides, meaning you’ll be doing more SteadyState and OverUnder workouts and fewer PowerIntervals. The OverUnder workouts are especially important because they will help you handle the changes in pace and power demands that come with riding in pacelines and over undulating terrain.
The categories are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
This is the easiest of the four programs featured in "The Time-Crunched Cyclist" book, and is therefore the best choice for a novice cyclist or a rider who is returning to the sport after several years off the bike. Even though it’s the easiest of the programs in this book, it is still quite challenging. For instance, the workload is considerably higher than in the easier training program options in Chris Carmichael's previous training books (The Lance Armstrong Performance Program, The Ultimate Ride). This program may even be too difficult for some truly novice cyclists (brand new bike, just started riding within the past six months). The ideal candidate for the New Century program is a cyclist who has been riding recreationally for a few years, perhaps completed a century or two, and who is looking for improved fitness and higher average speeds on their long rides.
This program features 4 workouts per week (2 weekday workouts and 2 weekend workouts) and no more than 6 hours on the bike each week.
The Time-Crunched Climber Programs are designed for athletes who are looking to improve their strength and speed for uphill efforts, whether you’re facing short and steep climbs or longer mountain passes. As time-crunched training programs, these schedules consist of only four workouts per week and a maximum of 7 hours on the bike (all but 3 weeks are 6 hours or shorter). The programs leverage the proven high-intensity training methods featured in “The Time-Crunched Cyclist” book by Chris Carmichael and Jim Rutberg, tweaked to focus more on optimizing power for climbing.
The Time-Crunched Climber Programs are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
New Climber Program
If you’ve been riding fewer than five years and you struggle to keep up when the group ride or race peloton reaches the climbs, this is the program you should choose. The weekly workload is more appropriate for cyclists who have fewer years of miles in their legs, meaning it’s slightly lower than the Experienced Climber program. The progression also spends a little more time on lactate threshold workouts before moving on to harder efforts. There will be some riders, especially those who have been riding 3-4 years, who may be able to handle the workload of the Experienced Climber program, but we encourage you to use the New Climber program at least once before you decide to complete the harder one.
This program features 4 workouts per week (2 weekday, 2 weekend) and a maximum of 7 hours a week on the bike. The majority of the 11 weeks in the program feature fewer than 6 hours of training, and there are only three weeks that reach 6:30 and 7:00. The program’s progression builds through the first 8 weeks, and then there is a 3-week period during which the workouts are designed to enable you to ride at your best during these weeks. The Time-Crunched Training Programs are more intense than most programs, and generate more overall fatigue than other programs of similar duration. We recommend taking a recovery week after the program ends, followed by 4 weeks of moderate-intensity, aerobic endurance building rides before either restarting this program or any other Time-Crunched Athlete Training program.
The Time-Crunched Commuter Programs were created in response to questions and requests from readers of “The Time-Crunched Cyclist” book by Chris Carmichael and Jim Rutberg. For the most time-crunched athletes, commuting to and from work is the only way they can fit weekday rides into their schedules. For other athletes, commuting is their chosen form of transportation every workday, and they are looking for a way to incorporate a training program with the time they are already spending on the bike. If you commute to work every day, you should choose the Time-Crunched Everyday Commuter Programs. If you are only planning on commuting on the days when the training program calls for a workout, you should choose the standard Time-Crunched Commuter Program.
The Time-Crunched Programs are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
New Commuter Program
If you’ve been riding fewer than five years and you want to prepare for centuries, criteriums, cross-country or short-track mountain bike race, cyclocross races, or road races up to about 60 miles in length, this is the program you should choose. The weekly workload is more appropriate for cyclists who have fewer years of miles in their legs, meaning it’s slightly lower than the Experienced Commuter program. There will be some riders, especially those who have been riding 3-4 years, who may be able to handle the workload of the Experienced Commuter program, but we encourage you to use the New Commuter program at least once before you decide to complete the harder one. Due to the intensity featured in these programs, it’s wise to be conservative with your choice.
This program features 4 training days per week (2 weekday, 2 weekend) and a maximum of 7:30 hours a week on the bike. The two weekday training days feature two rides each (going to work and going home), although in some cases there’s only a structured workout for one of the two. The majority of the 11 weeks in the program feature fewer than 6 hours of training, and there are only three weeks that reach between 6:30 and 7:30. The program’s progression builds through the first 8 weeks, and then there is a 3-week period during which the workouts are designed to enable you to ride at your best during these weeks. The Time-Crunched Training Programs are more intense than most programs, and generate more overall fatigue than other programs of similar duration. We recommend taking a recovery week after the program ends, followed by 4 weeks of moderate-intensity, aerobic endurance building rides before either restarting this program or any other Time-Crunched Athlete Training program.
The Time-Crunched Cyclist Competitor programs focus not only on building greater aerobic fitness, but also preparing you for the repeated high-power efforts of racing. To be a successful competitor you need the ability to accelerate and handle rapid changes in pace. You need the power for all-out efforts and the ability to recover from those efforts while still riding at a high speed. As a result, these programs focus more on maximum-intensity PowerIntervals that build greater power for all-out efforts and help your body learn to process and tolerate more lactate.
The categories are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
New Competitor Program
If you’ve been riding fewer than five years and you want to prepare for criteriums, cross-country or short-track mountain bike race, cyclocross races, or road races up to about 60 miles in length, this is the program you should choose. The weekly workload is more appropriate for cyclists who have fewer years of miles in their legs, meaning it’s slightly lower than the Experienced Competitor program. The progression also spends a little more time on lactate threshold workouts before moving on to PowerIntervals. There will be some riders, especially those who have been riding 3-4 years, who may be able to handle the workload of the Experienced Competitor program, but we encourage you to use the New Competitor program at least once before you decide to complete the harder one. Due to the intensity featured in these programs, it’s wise to be conservative with your choice.
This program features 4 workouts per week (2 weekday workouts and 2 weekend workouts) and no more than 6 hours on the bike each week.
The Time-Crunched Cyclist Programs were initially tested and proven as cyclocross training programs before they were expanded to become the programs published in “The Time-Crunched Cyclist”. Cyclocross is just about the perfect application for the time-crunched methodology, as the fitness created by the program matches the demands of cyclocross racing perfectly. As time-crunched training programs, these schedules consist of only four workouts per week and a maximum of 7 hours on the bike (all but 1 week is 6 hours or shorter). The programs leverage the proven high-intensity training methods featured in “The Time-Crunched Cyclist” book by Chris Carmichael and Jim Rutberg, tweaked to focus more on optimizing power and performance for cyclocross.
The Time-Crunched Climber Programs are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
New Cyclocross Program
If you’ve been riding fewer than five years and you struggle to keep up when the group ride or race peloton reaches the climbs, this is the program you should choose. The weekly workload is more appropriate for cyclists who have fewer years of miles in their legs, meaning it’s slightly lower than the Experienced Climber program. The progression also spends a little more time on lactate threshold workouts before moving on to harder efforts. There will be some riders, especially those who have been riding 3-4 years, who may be able to handle the workload of the Experienced Climber program, but we encourage you to use the New Climber program at least once before you decide to complete the harder one.
This program features 4 workouts per week (2 weekday, 2 weekend) and a maximum of 7 hours a week on the bike. The majority of the 11 weeks in the program feature fewer than 6 hours of training, and there are only three weeks that reach 6:30 and 7:00. The program’s progression builds through the first 8 weeks, and then there is a 3-week period during which the workouts are designed to enable you to ride at your best during these weeks. The Time-Crunched Training Programs are more intense than most programs, and generate more overall fatigue than other programs of similar duration. We recommend taking a recovery week after the program ends, followed by 4 weeks of moderate-intensity, aerobic endurance building rides before either restarting this program or any other Time-Crunched Athlete Training program.
The Time-Crunched Time Trial Programs are designed to prepare you for the specific demands of racing time trials using only four workouts per week and a maximum of 6:15 hours on the bike. The programs leverage the proven high-intensity training methods featured in “The Time-Crunched Cyclist” book by Chris Carmichael and Jim Rutberg, tweaked to focus more on optimizing power for time trial competitions.
The Time-Crunched Time Trial Programs are further broken down into “New” and “Experienced” programs. The differences between the “New” and “Experienced” programs are subtle, but reflect the fact that more experienced riders are generally able to handle a higher workload because they have more years and miles in their legs. If you’re an experienced cyclist who has been riding for 5, 10, 15 or more years, you’ll be happy to know that even if you’re currently not riding very much, the training adaptations from all those years of riding haven’t completely disappeared. Your current fitness may be quite low compared to what it once was, but riders who have several years of training behind them are able to handle greater workloads when they initially return to more structured training, and they adapt quickly and regain a greater percentage of their former fitness more quickly.
New Time Trial Program
If you’ve been riding fewer than five years and you want to prepare for time trials up to 40km in length, this is the program you should choose. The weekly workload is more appropriate for cyclists who have fewer years of miles in their legs, meaning it’s slightly lower than the Experienced Time Trial program. The progression also spends a little more time on lactate threshold workouts before moving on to harder efforts. There will be some riders, especially those who have been riding 3-4 years, who may be able to handle the workload of the Experienced Time Trial program, but we encourage you to use the New Time Trial program at least once before you decide to complete the harder one.
This program features 4 workouts per week (2 weekday, 2 weekend) and the longest week of the program requires 6:15 hours on the bike. All other weeks are under 6 hours a week. The program’s progression builds through the first 8 weeks, and then there is a 3-week period during which the workouts are designed to enable you to ride at your best during these weeks. The Time-Crunched Training Programs are more intense than most programs, and generate more overall fatigue than other programs of similar duration. We recommend taking a recovery week after the program ends, followed by 4 weeks of moderate-intensity, aerobic endurance building rides before either restarting this program or any other Time-Crunched Athlete Training Program.
This plan is for the competitive cyclist who just needs a quick tune-up to ramp up for their goal event. It is aimed at improving 20k distances or less and will raise your lactate threshold and significantly improve your time trial speed and power. This plan is all about doing what it takes to ramp you up quickly to be at the best form possible in only 30 days!
This plan is for the competitive cyclist who really wants to really improve their time trialing ability and only has 2 months to ramp up for their goal event. It is aimed at improving 20k distances or less and will raise your lactate threshold and significantly improve your time trial speed and power.
This plan is designed to assist the cyclist who has been at least 6 months to more than a year of riding experienc and is comfortable riding 4-8 hours a week. You also should have attempted a metric century before using this program.
This plan is designed to assist the cyclist who has been at least 6 months to more than a year of riding experienc and is comfortable riding 4-8 hours a week. You also should have attempted a metric century before using this program.
This plan is designed to assist the cyclist who has been riding for a year to several years and is comfortable riding 6-12 hours a week. You also should have completed a metric century comfortably and attempted a century once or twice.
This plan is designed to assist the cyclist who has been at least 6 months to more than a year of riding experienc and is comfortable riding 6-12 hours a week. You also should have successfully completed a metric century AND attempted/completed a 100 mile ride.
This is the exclusive training plan of "The Tour of the Battenkill" by Hunter Allen and Peaks Coaching Group. This 12 week plan is made for any racer in the Category 2, 1 and even Pro categories planning on racing in TOB. This plan is comprehensive and is built on hundreds of hours of power analysis, race comparisons, data capture and past successes of the athletes I have coached. I have built this plan with power AND heart rate in mind and perceived exertion, so even if you don't have a power meter, you can use your HRM to do the workouts or just use your perceived exertion.
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of its demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you thoroughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. If you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 13 and 20 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of its demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you thoroughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. If you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 13 and 20 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
This is the exclusive training plan of "The Tour of the Battenkill" by Hunter Allen and Peaks Coaching Group. This 12 week plan is made for any racer in the Category 5, 4 and 3 that is planning on racing in TOB. This plan is comprehensive and is built on hundreds of hours of power analysis, race comparisons, data capture and past successes of the athletes I have coached. I have built this plan with power AND heart rate in mind and perceived exertion, so even if you don't have a power meter, you can use your HRM to do the workouts or just use your perceived exertion.
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of its demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you thoroughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of its demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you thoroughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
This is the exclusive training plan of "The Tour of the Battenkill" by Hunter Allen and Peaks Coaching Group. This 16 week plan is made for any racer in the Category 2, 1 and even Pro categories planning on racing in TOB. This plan is comprehensive and is built on hundreds of hours of power analysis, race comparisons, data capture and past successes of the athletes I have coached. I have built this plan with power AND heart rate in mind and perceived exertion, so even if you don't have a power meter, you can use your HRM to do the workouts or just use your perceived exertion.
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of it's demands. You are going to have to be ready for Vo2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you throughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 13 and 20 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of it's demands. You are going to have to be ready for Vo2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you throughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 13 and 20 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
This is the exclusive training plan of "The Tour of the Battenkill" by Hunter Allen and Peaks Coaching Group. This 16 week plan is made for any racer in the Category 5, 4 and 3 that is planning on racing in TOB. This plan is comprehensive and is built on hundreds of hours of power analysis, race comparisons, data capture and past successes of the athletes I have coached. I have built this plan with power AND heart rate in mind and perceived exertion, so even if you don't have a power meter, you can use your HRM to do the workouts or just use your perceived exertion.
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of it's demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you throughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of it's demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you throughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
This is the exclusive training plan of "The Tour of the Battenkill" by Hunter Allen and Peaks Coaching Group. This 8 week plan is made for any racer in the Category 2, 1 and even Pro categories planning on racing in TOB. This plan is comprehensive and is built on hundreds of hours of power analysis, race comparisons, data capture and past successes of the athletes I have coached. I have built this plan with power AND heart rate in mind and perceived exertion, so even if you don't have a power meter, you can use your HRM to do the workouts or just use your perceived exertion.
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of it's demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you throughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 13 and 20 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of it's demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you throughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 13 and 20 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
This is the exclusive training plan of "The Tour of the Battenkill" by Hunter Allen and Peaks Coaching Group. This 8 week plan is made for any racer in the Category 5, 4 and 3 that is planning on racing in TOB. This plan is comprehensive and is built on hundreds of hours of power analysis, race comparisons, data capture and past successes of the athletes I have coached. I have built this plan with power AND heart rate in mind and perceived exertion, so even if you don't have a power meter, you can use your HRM to do the workouts or just use your perceived exertion.
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of it's demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you throughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
The Tour of the Battenkill is most likely one of the most unique races in the USAC racing calendar in terms of it's demands. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these unique demands into account and it will prepare you throughly well for a top performance at TOB. This is not a plan for the mediocre or pack filler. IF you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts.
You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts.
Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding at TOB!
Welcome to your first week of training for the Tour of the Catskills. Week 1 is about getting on the bike and beginning to build some muscular adaptation to cycling and base endurance. The Tour of the Catskill is a highly demanding race due to the Devils Kitchen Climb. This training plan was designed after I have spent considerable time studying, analyzing, comparing and even creating power files from the race, training rides and from past winners. As you progress through this plan you'll be challenged and it will not come easy, but when the day comes, you'll be more than prepared for the race. This training plan, if you follow it well, will bring you to a high level of fitness and also prepare you with some incredible muscular strength, muscular endurance and brutal Vo2 max workouts all designed to help you win!
Welcome to your first week of training for the Tour of the Catskills. Week 1 is about getting on the bike and beginning to build some muscular adaptation to cycling and base endurance. The Tour of the Catskill is a highly demanding race due to the Devils Kitchen Climb. This training plan was designed after I have spent considerable time studying, analyzing, comparing and even creating power files from the race, training rides and from past winners. As you progress through this plan you'll be challenged and it will not come easy, but when the day comes, you'll be more than prepared for the race. This training plan, if you follow it well, will bring you to a high level of fitness and also prepare you with some incredible muscular strength, muscular endurance and brutal Vo2 max workouts all designed to help you win!
This plan is designed to prepare the cyclist wishing to be more competitive in the Triple Bypass (or similar event). Choose this plan if: 1) Your bike is not gathering too many cobwebs (i.e. you’ve been on it at least a couple times in the winter, the more the better!). 2) You have done the ride before and are looking to significantly improve your performance. You have a very specific time goal that is challenging to you. 3) You have significant time to commit, including up to 2 hours on some weekdays and riding both days on many weekends, as you get closer to the goal event. (You will still ride only 4 days a week max). 4) You have a good level of base fitness (i.e. you’ve been riding (and other sports) for several years at least). This plan is designed to build in a logical, safe manner. Do NOT just jump into the later weeks of the competitive plan with higher intensity if you have not completed the early weeks of the plan. You run the risk of injury if you do this. If you miss workouts, just be smart as you go forward. The most critical rides are the longer climbing rides so try to make sure you get the time in on the bike!
Utviklingsbolk etter høsttreningen, men før jul.
Samme som Utviklingsbolk 1 av 3, men kun med fokusøkter og minimum av det vi mener bør være med, renset for det du vil bestemme sjøl;-).
CompuTrainer og RacerMate One kreves, samt god kalibrering hver gang.
6 Uker som bør etterfølges av 2 uker mengde med helst to Sweet Spot vedlikeholdsøkter per uke.
God base kreves, dvs at du tåler en del juling og ikke har overvurdert din FTP!!!
Det er ingen oppfølging i programmet, så dette er opp til deg, setter du FTP for optimistisk så dømmer du deg selv ut, husk det er våren og sommern du skal heve deg til!
FTP må være bestemt og satt inn i AeT verdien i RacerMate One.
Det er to tøffe uker (litt mer) og deretter en lettere før det kommer to nye tøffe uker. Vi kjører 6 tøffe økter, tøff økt hver tredje dag derfor tar det litt mer enn 2 uker, før en lettere uke.
Mål er å stabilisere ditt grunnivå for terskelwatt, en forutsetning for å øke denne. Du vil se en økning mot slutten og vi anbefaler at du tar en VO2Max Stayer med FTP test i en rolig uke før og etter denne 6 ukers planen.
Vi jobber mye i Tempo/Sweet Spot og noe i høy Terskelsone.
I "Plan Description" finner du mer om planen.
I "Plan Details" finner du litt mer detaljer når du har kjøpt den.
TP tar 30 % og jeg må betale 25 % MVA på alt så margin er ca 45 kr per 100 lapp... så jeg sitter igjen med ca 135 kr per program før skatt.
Lykke til!
Ole.k
Samme som Utviklingsbolk 1 av 3, men kun med fokusøkter og minimum av det vi mener bør være med, renset for det du vil bestemme sjøl;-).
CompuTrainer og RacerMate One kreves, samt god kalibrering hver gang.
6 Uker som bør etterfølges av 2 uker mengde med helst to Sweet Spot vedlikeholdsøkter per uke.
God base kreves, dvs at du tåler en del juling og ikke har overvurdert din FTP!!!
Det er ingen oppfølging i programmet, så dette er opp til deg, setter du FTP for optimistisk så dømmer du deg selv ut, husk det er våren og sommern du skal heve deg til!
FTP må være bestemt og satt inn i AeT verdien i RacerMate One.
Det er to tøffe uker (litt mer) og deretter en lettere før det kommer to nye tøffe uker. Vi kjører 6 tøffe økter, tøff økt hver tredje dag derfor tar det litt mer enn 2 uker, før en lettere uke.
Mål er å stabilisere ditt grunnivå for terskelwatt, en forutsetning for å øke denne. Du vil se en økning mot slutten og vi anbefaler at du tar en VO2Max Stayer med FTP test i en rolig uke før og etter denne 6 ukers planen.
Vi jobber mye i Tempo/Sweet Spot og noe i høy Terskelsone.
I "Plan Description" finner du mer om planen.
I "Plan Details" finner du litt mer detaljer når du har kjøpt den.
TP tar 30 % og jeg må betale 25 % MVA på alt så margin er ca 45 kr per 100 lapp... så jeg sitter igjen med ca 135 kr per program før skatt.
Lykke til!
Ole.k
Utviklingsbolk etter høsttreningen, men før jul.
6 Uker som bør etterfølges av 2 uker mengde med helst to Sweet Spot vedlikeholdsøkter per uke.
God base kreves, dvs at du tåler en del juling og ikke har overvurdert din FTP!!!
Det er ingen oppfølging i programmet, så dette er opp til deg, setter du FTP for optimistisk så dømmer du deg selv ut, husk det er våren og sommern du skal heve deg til!
CompuTrainer og RacerMate One kreves, samt god kalibrering hver gang.
FTP må være bestemt og satt inn i AeT verdien i RacerMate One.
Det er to tøffe uker (litt mer) og deretter en lettere før det kommer to nye tøffe uker. Vi kjører 6 tøffe økter, tøff økt hver tredje dag derfor tar det litt mer enn 2 uker, før en lettere uke.
Mål er å stabilisere ditt grunnivå for terskelwatt, en forutsetning for å øke denne. Du vil se en økning mot slutten og vi anbefaler at du tar en VO2Max Stayer med FTP test i en rolig uke før og etter denne 6 ukers planen.
Målet er å stabilisere ditt nivå og du må ikke legge terskelen for treningen for høyt i forhold til hva du er vant med.
Vi jobber mye i Tempo/Sweet Spot og noe i høy Terskelsone.
I "Plan Description" finner du mer om planen.
I "Plan Details" finner du litt mer detaljer når du har kjøpt den.
Det er to økter visse dager, men det er for å skille mellom 7-12 timer/uke og 12-20 timer/uke utøvere. Noen dager har også en litt tøffere nedlastbar økt for de som er i den siste kategorien. Er målet 3:00 eller mer i Birken holder det med første kategori. (Ingen garanti gis for 3:00 i Birken, det er selvfølgelig avhengig av ditt utgangsnivå ;-)). Jeg mener det holder med ca 7 timer per uke for å kjøre Birken på 3:15 og noe under, så kutt økter mellom.
Programmet er ikke med hensyn til de som trener styrke!!! De må endre noe.
TP tar 30 % og jeg må betale 25 % MVA på alt så margin er ca 45 kr per 100 lapp... så jeg sitter igjen med ca 135 kr per program før skatt.
Lykke til!
Ole.k
6 Uker som bør etterfølges av 2 uker mengde med helst to Sweet Spot vedlikeholdsøkter per uke.
God base kreves, dvs at du tåler en del juling og ikke har overvurdert din FTP!!!
Det er ingen oppfølging i programmet, så dette er opp til deg, setter du FTP for optimistisk så dømmer du deg selv ut, husk det er våren og sommern du skal heve deg til!
CompuTrainer og RacerMate One kreves, samt god kalibrering hver gang.
FTP må være bestemt og satt inn i AeT verdien i RacerMate One.
Det er to tøffe uker (litt mer) og deretter en lettere før det kommer to nye tøffe uker. Vi kjører 6 tøffe økter, tøff økt hver tredje dag derfor tar det litt mer enn 2 uker, før en lettere uke.
Mål er å stabilisere ditt grunnivå for terskelwatt, en forutsetning for å øke denne. Du vil se en økning mot slutten og vi anbefaler at du tar en VO2Max Stayer med FTP test i en rolig uke før og etter denne 6 ukers planen.
Målet er å stabilisere ditt nivå og du må ikke legge terskelen for treningen for høyt i forhold til hva du er vant med.
Vi jobber mye i Tempo/Sweet Spot og noe i høy Terskelsone.
I "Plan Description" finner du mer om planen.
I "Plan Details" finner du litt mer detaljer når du har kjøpt den.
Det er to økter visse dager, men det er for å skille mellom 7-12 timer/uke og 12-20 timer/uke utøvere. Noen dager har også en litt tøffere nedlastbar økt for de som er i den siste kategorien. Er målet 3:00 eller mer i Birken holder det med første kategori. (Ingen garanti gis for 3:00 i Birken, det er selvfølgelig avhengig av ditt utgangsnivå ;-)). Jeg mener det holder med ca 7 timer per uke for å kjøre Birken på 3:15 og noe under, så kutt økter mellom.
Programmet er ikke med hensyn til de som trener styrke!!! De må endre noe.
TP tar 30 % og jeg må betale 25 % MVA på alt så margin er ca 45 kr per 100 lapp... så jeg sitter igjen med ca 135 kr per program før skatt.
Lykke til!
Ole.k
Utviklingsbolk etter Juleperiode med mengde (ca 2-3 uker benyttet til mengde).
Dette er samme program som Utviklingsbolk 2 av 3, men med kun minimum av det vi mener er viktig, fokusøkter, Core og noe mengde altså!
CompuTrainer og RacerMate One kreves, samt god kalibrering hver gang.
6 Uker som bør etterfølges av 2 uker mengde med helst to Sweet Spot vedlikeholdsøkter per uke.
God base kreves, dvs at du tåler en del juling og ikke har overvurdert din FTP!!!
Det er INGEN oppfølging i programmet, så dette er opp til deg, setter du FTP for optimistisk så dømmer du deg selv ut, husk det er våren og sommern du skal heve deg til!
FTP må være bestemt og satt inn i AeT verdien i RacerMate One.
Det er to tøffe uker (litt mer) og deretter en lettere før det kommer to nye tøffe uker. Vi kjører 6 tøffe økter, tøff økt hver tredje dag derfor tar det litt mer enn 2 uker, før en lettere uke.
Mål er å utvikle din terskelwatt. Intensiteten er tøff og du må ha tid og være mentalt forberedt på tøffe uker. Du vil se en økning mot slutten og vi anbefaler at du tar en VO2Max Stayer med FTP test i en rolig uke før og etter denne 6 ukers planen.
Vi jobber mye i Terskel, Criss Cross og noe Sweet Spot. Criss Cross (CC) er over under terskelwatt.
I "Plan Description" finner du mer om planen.
I "Plan Details" finner du litt mer detaljer når du har kjøpt den.
Programmet er ikke med hensyn til de som trener styrke!!! De må endre noe.
TP tar 30 % og jeg må betale 25 % MVA på alt så margin er ca 45 kr per 100 lapp... så jeg sitter igjen med ca 135 kr per program før skatt.
Lykke til!
Ole.k
Dette er samme program som Utviklingsbolk 2 av 3, men med kun minimum av det vi mener er viktig, fokusøkter, Core og noe mengde altså!
CompuTrainer og RacerMate One kreves, samt god kalibrering hver gang.
6 Uker som bør etterfølges av 2 uker mengde med helst to Sweet Spot vedlikeholdsøkter per uke.
God base kreves, dvs at du tåler en del juling og ikke har overvurdert din FTP!!!
Det er INGEN oppfølging i programmet, så dette er opp til deg, setter du FTP for optimistisk så dømmer du deg selv ut, husk det er våren og sommern du skal heve deg til!
FTP må være bestemt og satt inn i AeT verdien i RacerMate One.
Det er to tøffe uker (litt mer) og deretter en lettere før det kommer to nye tøffe uker. Vi kjører 6 tøffe økter, tøff økt hver tredje dag derfor tar det litt mer enn 2 uker, før en lettere uke.
Mål er å utvikle din terskelwatt. Intensiteten er tøff og du må ha tid og være mentalt forberedt på tøffe uker. Du vil se en økning mot slutten og vi anbefaler at du tar en VO2Max Stayer med FTP test i en rolig uke før og etter denne 6 ukers planen.
Vi jobber mye i Terskel, Criss Cross og noe Sweet Spot. Criss Cross (CC) er over under terskelwatt.
I "Plan Description" finner du mer om planen.
I "Plan Details" finner du litt mer detaljer når du har kjøpt den.
Programmet er ikke med hensyn til de som trener styrke!!! De må endre noe.
TP tar 30 % og jeg må betale 25 % MVA på alt så margin er ca 45 kr per 100 lapp... så jeg sitter igjen med ca 135 kr per program før skatt.
Lykke til!
Ole.k
Utviklingsbolk etter Juleperiode med mengde (ca 2-3 uker benyttet til mengde).
CompuTrainer og RacerMate One kreves, samt god kalibrering hver gang.
6 Uker som bør etterfølges av 2 uker mengde med helst to Sweet Spot vedlikeholdsøkter per uke.
God base kreves, dvs at du tåler en del juling og ikke har overvurdert din FTP!!!
Det er INGEN oppfølging i programmet, så dette er opp til deg, setter du FTP for optimistisk så dømmer du deg selv ut, husk det er våren og sommern du skal heve deg til!
FTP må være bestemt og satt inn i AeT verdien i RacerMate One.
Det er to tøffe uker (litt mer) og deretter en lettere før det kommer to nye tøffe uker. Vi kjører 6 tøffe økter, tøff økt hver tredje dag derfor tar det litt mer enn 2 uker, før en lettere uke.
Mål er å utvikle din terskelwatt. Intensiteten er tøff og du må ha tid og være mentalt forberedt på tøffe uker. Du vil se en økning mot slutten og vi anbefaler at du tar en VO2Max Stayer med FTP test i en rolig uke før og etter denne 6 ukers planen.
Vi jobber mye i Terskel, Criss Cross og noe Sweet Spot. Criss Cross (CC) er over under terskelwatt.
I "Plan Description" finner du mer om planen.
I "Plan Details" finner du litt mer detaljer når du har kjøpt den.
Det er to økter visse dager, men det er for å skille mellom 7-12 timer/uke og 12-20 timer/uke utøvere. Noen dager har også en litt tøffere nedlastbar økt for de som er i den siste kategorien. Er målet 3:00 eller mer i Birken holder det med første kategori. (Ingen garanti gis for 3:00 i Birken, det er selvfølgelig avhengig av ditt utgangsnivå ;-)). Jeg mener det holder med ca 7 timer per uke for å kjøre Birken på 3:15 og noe under, så kutt økter mellom de tøffe intervallene.
Programmet er ikke med hensyn til de som trener styrke!!! De må endre noe.
TP tar 30 % og jeg må betale 25 % MVA på alt så margin er ca 45 kr per 100 lapp... så jeg sitter igjen med ca 135 kr per program før skatt.
Lykke til!
Ole.k
CompuTrainer og RacerMate One kreves, samt god kalibrering hver gang.
6 Uker som bør etterfølges av 2 uker mengde med helst to Sweet Spot vedlikeholdsøkter per uke.
God base kreves, dvs at du tåler en del juling og ikke har overvurdert din FTP!!!
Det er INGEN oppfølging i programmet, så dette er opp til deg, setter du FTP for optimistisk så dømmer du deg selv ut, husk det er våren og sommern du skal heve deg til!
FTP må være bestemt og satt inn i AeT verdien i RacerMate One.
Det er to tøffe uker (litt mer) og deretter en lettere før det kommer to nye tøffe uker. Vi kjører 6 tøffe økter, tøff økt hver tredje dag derfor tar det litt mer enn 2 uker, før en lettere uke.
Mål er å utvikle din terskelwatt. Intensiteten er tøff og du må ha tid og være mentalt forberedt på tøffe uker. Du vil se en økning mot slutten og vi anbefaler at du tar en VO2Max Stayer med FTP test i en rolig uke før og etter denne 6 ukers planen.
Vi jobber mye i Terskel, Criss Cross og noe Sweet Spot. Criss Cross (CC) er over under terskelwatt.
I "Plan Description" finner du mer om planen.
I "Plan Details" finner du litt mer detaljer når du har kjøpt den.
Det er to økter visse dager, men det er for å skille mellom 7-12 timer/uke og 12-20 timer/uke utøvere. Noen dager har også en litt tøffere nedlastbar økt for de som er i den siste kategorien. Er målet 3:00 eller mer i Birken holder det med første kategori. (Ingen garanti gis for 3:00 i Birken, det er selvfølgelig avhengig av ditt utgangsnivå ;-)). Jeg mener det holder med ca 7 timer per uke for å kjøre Birken på 3:15 og noe under, så kutt økter mellom de tøffe intervallene.
Programmet er ikke med hensyn til de som trener styrke!!! De må endre noe.
TP tar 30 % og jeg må betale 25 % MVA på alt så margin er ca 45 kr per 100 lapp... så jeg sitter igjen med ca 135 kr per program før skatt.
Lykke til!
Ole.k
Utviklingsbolk inn mot sesong og med mengdeperiode i forkant (ca 2-3 uker benyttet til mengde). De som ikke satser elite eller er over 40, kjør heller bolk 2 av 2 en gang til, husk du kan bare justere AeT = FTP bitte litt opp i RM1 og vips så ble det tøffere.
CompuTrainer og RacerMate One kreves, samt god kalibrering hver gang.
I denne bolken 3 av 3 finnes det ikke noe annet enn «minimum» du må selv fylle på det som passer for deg, det er vanskelig å flette inn MTB, IronMan, Landevei osv i samme program, men denne bolken er grei for de fleste som skal starte konkurransesesong i april/mai. Den innneholder mer intensive økter.
6 Uker som bør etterfølges av 3 uker topping og for de som virkelig vil toppe bør det i tillegg tilpasses slik at du får denne bolken, 10 dager mengde og 2-3 uker topping.
God base kreves, dvs at du tåler en del juling og ikke har overvurdert din FTP!!!
Det er INGEN oppfølging i programmet, så dette er opp til deg, setter du FTP for optimistisk så dømmer du deg selv ut!
FTP må være bestemt og satt inn i AeT verdien i RacerMate One.
Mål er å utvikle din terskelwatt, kjøre opp din topp og spennet i kurven og noe nervemuskel-funksjonstrening.
Intensiteten er tøff og du må ha tid og være mentalt forberedt på tøffe uker. Du vil se en økning mot slutten og vi anbefaler at du tar en VO2Max Stayer med FTP test i en rolig uke før og etter denne 6 ukers planen.
Vi jobber mye i Criss Cross og noe Vo2Max, Nervemuskelfunksjon (AnKap). Criss Cross (CC) er over under terskelwatt.
I "Plan Description" finner du mer om planen.
I "Plan Details" finner du litt mer detaljer når du har kjøpt den.
Programmet er slik at det nå er kun nervemuskel-funksjonstrening på styrkesiden og at dette foregår på sykkelen.
TrainingPeaks tar 30 % og jeg må betale 25 % MVA på alt så margin er ca 45 kr per 100 lapp... så jeg sitter igjen med ca 135 kr per program før skatt.
Lykke til!
Ole.k
CompuTrainer og RacerMate One kreves, samt god kalibrering hver gang.
I denne bolken 3 av 3 finnes det ikke noe annet enn «minimum» du må selv fylle på det som passer for deg, det er vanskelig å flette inn MTB, IronMan, Landevei osv i samme program, men denne bolken er grei for de fleste som skal starte konkurransesesong i april/mai. Den innneholder mer intensive økter.
6 Uker som bør etterfølges av 3 uker topping og for de som virkelig vil toppe bør det i tillegg tilpasses slik at du får denne bolken, 10 dager mengde og 2-3 uker topping.
God base kreves, dvs at du tåler en del juling og ikke har overvurdert din FTP!!!
Det er INGEN oppfølging i programmet, så dette er opp til deg, setter du FTP for optimistisk så dømmer du deg selv ut!
FTP må være bestemt og satt inn i AeT verdien i RacerMate One.
Mål er å utvikle din terskelwatt, kjøre opp din topp og spennet i kurven og noe nervemuskel-funksjonstrening.
Intensiteten er tøff og du må ha tid og være mentalt forberedt på tøffe uker. Du vil se en økning mot slutten og vi anbefaler at du tar en VO2Max Stayer med FTP test i en rolig uke før og etter denne 6 ukers planen.
Vi jobber mye i Criss Cross og noe Vo2Max, Nervemuskelfunksjon (AnKap). Criss Cross (CC) er over under terskelwatt.
I "Plan Description" finner du mer om planen.
I "Plan Details" finner du litt mer detaljer når du har kjøpt den.
Programmet er slik at det nå er kun nervemuskel-funksjonstrening på styrkesiden og at dette foregår på sykkelen.
TrainingPeaks tar 30 % og jeg må betale 25 % MVA på alt så margin er ca 45 kr per 100 lapp... så jeg sitter igjen med ca 135 kr per program før skatt.
Lykke til!
Ole.k
This is the plan from the USA Pro Citizen's Challenge, a challenge Training Peaks ran concurrent with the Stage Race in Colorado in August. Although the contest has ended, this would be a great way to get motivated for a solid week of training any time.
There are two plans, a "GC" plan and a "Stage Hunter" plan. The GC is more hours and a higher overall intensity, good for experienced cyclists with a solid base. The Stage Hunter plan is shorter and not quite as intense.
.....
Original Challenge Text:
The USA Pro Citizen's Challenge lets you experience the action right along with the pros as they race the USA Pro Cycling Challenge stage race in Colorado.
There are two plans, a "GC" plan and a "Stage Hunter" plan. The GC is more hours and a higher overall intensity, good for experienced cyclists with a solid base. The Stage Hunter plan is shorter and not quite as intense.
.....
Original Challenge Text:
The USA Pro Citizen's Challenge lets you experience the action right along with the pros as they race the USA Pro Cycling Challenge stage race in Colorado.
This is the plan from the USA Pro Citizen's Challenge, a challenge Training Peaks ran concurrent with the Stage Race in Colorado in August. Although the contest has ended, this would be a great way to get motivated for a solid week of training any time.
There are two plans, a "GC" plan and a "Stage Hunter" plan. The GC is more hours and a higher overall intensity, good for experienced cyclists with a solid base. The Stage Hunter plan is shorter and not quite as intense.
.....
Original Challenge Text:
The USA Pro Citizen's Challenge lets you experience the action right along with the pros as they race the USA Pro Cycling Challenge stage race in Colorado.
There are two plans, a "GC" plan and a "Stage Hunter" plan. The GC is more hours and a higher overall intensity, good for experienced cyclists with a solid base. The Stage Hunter plan is shorter and not quite as intense.
.....
Original Challenge Text:
The USA Pro Citizen's Challenge lets you experience the action right along with the pros as they race the USA Pro Cycling Challenge stage race in Colorado.
Use Heart Rate to Maximise your fitness in four weeks. 5 sessions per week. Road.
by Phil Mosley 4 weeks $49.99
by Phil Mosley 4 weeks $49.99
This plan is ideal for you if you're serious about your cycle training and want a science-based approach to getting super-fit in just four weeks. It's based around research suggesting that one week of high intensity training, followed by three weeks of traditional training leads to a greater improvement in fitness (research details included with plan).
In addition to the plan, you will receieve a set of simple guidelines, including how to calculate your own heart rate training zones. From then on the plan is easy to follow and can be started at any time, involving five workouts per week. It will get you in great shape for cycling events such as cycle tours, road races, time trials or even your local group ride. In fact, any event up to three hours in duration.
The fitness pre-requisites are that you can ride a bike for at least 90 minutes, five days per week. The only gadget you'll need is an inexpensive heart rate monitor.
In addition to the plan, you will receieve a set of simple guidelines, including how to calculate your own heart rate training zones. From then on the plan is easy to follow and can be started at any time, involving five workouts per week. It will get you in great shape for cycling events such as cycle tours, road races, time trials or even your local group ride. In fact, any event up to three hours in duration.
The fitness pre-requisites are that you can ride a bike for at least 90 minutes, five days per week. The only gadget you'll need is an inexpensive heart rate monitor.
Use Heart Rate to Maximize your fitness in four weeks. 3 sessions per week. Road.
by Phil Mosley 4 weeks $49.99
by Phil Mosley 4 weeks $49.99
This plan is ideal for you if you want a science-based approach to maximising your cycle training in just four weeks time and three workouts per week. It's based around research suggesting that one week of high intensity training, followed by three weeks of traditional training leads to a greater improvement in fitness (research details included with plan).
It is flexible and easy to follow and can be started at any time. In addition to the plan, you will receieve a set of simple guidelines, including how to calculate your own heart rate training zones.
This plan will sharpen you up for cycling events such as cycle tours, road races, time trials or even your local group ride. In fact, any event up to three hours in duration.The only fitness pre-requisite is that you can ride a bike for at least 90 minutes. The only gadget you'll need is an inexpensive heart rate monitor.
It is flexible and easy to follow and can be started at any time. In addition to the plan, you will receieve a set of simple guidelines, including how to calculate your own heart rate training zones.
This plan will sharpen you up for cycling events such as cycle tours, road races, time trials or even your local group ride. In fact, any event up to three hours in duration.The only fitness pre-requisite is that you can ride a bike for at least 90 minutes. The only gadget you'll need is an inexpensive heart rate monitor.
Use Heart Rate to Maximize your fitness in four weeks. 4 sessions per week. Road.
by Philip Mosley 4 weeks $49.99
by Philip Mosley 4 weeks $49.99
This plan is ideal for you if you want a science-based approach to getting super-fit in just four weeks, from four rides per week. It's based around research suggesting that one week of high intensity training, followed by three weeks of traditional training leads to a greater improvement in fitness (research details included with plan).
In addition to the plan, you will receieve a set of simple guidelines, including how to calculate your own heart rate training zones. From then on you'll find the plan flexible and easy to follow, and it can be started at any time.
It will sharpen you up for cycling events such as cycle tours, road races, time trials or even your local group ride. In fact, any event up to three hours in duration.
The only fitness pre-requisite is that you can ride a bike for at least 90 minutes. The only gadget you'll need is an inexpensive heart rate monitor.
In addition to the plan, you will receieve a set of simple guidelines, including how to calculate your own heart rate training zones. From then on you'll find the plan flexible and easy to follow, and it can be started at any time.
It will sharpen you up for cycling events such as cycle tours, road races, time trials or even your local group ride. In fact, any event up to three hours in duration.
The only fitness pre-requisite is that you can ride a bike for at least 90 minutes. The only gadget you'll need is an inexpensive heart rate monitor.
Use Heart Rate to Maximize your fitness in four weeks. 6 sessions per week. Road.
by Phil Mosley 4 weeks $49.99
by Phil Mosley 4 weeks $49.99
This plan is ideal for you if you're serious about your cycle training and want a science-based approach to getting super-fit in just four weeks. It's based around research suggesting that one week of high intensity training, followed by three weeks of traditional training leads to a greater improvement in fitness (research included with plan).
In addition to the plan, you will receieve a set of simple guidelines, including how to calculate your own heart rate training zones. From then on you'll find the plan flexible and easy to follow, and it can be started at any time.It will get you in great shape for cycling events such as cycle tours, road races, time trials or even your local group ride. In fact, any event up to three hours in duration.
The fitness pre-requisites are that you can ride a bike for at least 90 minutes, five or six days per week. The only gadget you'll need is an inexpensive heart rate monitor.
In addition to the plan, you will receieve a set of simple guidelines, including how to calculate your own heart rate training zones. From then on you'll find the plan flexible and easy to follow, and it can be started at any time.It will get you in great shape for cycling events such as cycle tours, road races, time trials or even your local group ride. In fact, any event up to three hours in duration.
The fitness pre-requisites are that you can ride a bike for at least 90 minutes, five or six days per week. The only gadget you'll need is an inexpensive heart rate monitor.
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 150watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 150watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 175watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2005/2006 season your best! If you want to take it to the next level in your 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 175watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2005/2006 season your best! If you want to take it to the next level in your 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 200watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 200watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 225watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 225watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 250watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 250watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 275watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 275watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 300watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 300watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 325watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 325watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 350watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 350watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 375watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specifically for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 375watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.
Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!
This winter plan includes a resistance training plan designed specifically for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Winter Cycling 12 week: 150 watts Threshold Training Plan by Hunter Allen
by Hunter Allen 14 weeks $99.95
by Hunter Allen 14 weeks $99.95
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 150 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Winter Cycling 12 week: 170 watts Threshold Training Plan by Hunter Allen
by Hunter Allen 14 weeks $99.95
by Hunter Allen 14 weeks $99.95
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 170 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Winter Cycling 12 week: 190 watts Threshold Training Plan by Hunter Allen
by Hunter Allen 14 weeks $99.95
by Hunter Allen 14 weeks $99.95
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 190 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season').
This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers!
This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Winter Cycling 12 week: 200 watts Threshold Training Plan by Hunter Allen
by Hunter Allen 14 weeks $99.95
by Hunter Allen 14 weeks $99.95
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 200 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Winter Cycling 12 week: 220 watts Threshold Training Plan by Hunter Allen
by Hunter Allen 14 weeks $99.95
by Hunter Allen 14 weeks $99.95
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 220 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, then this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, then this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Winter Cycling 12 week: 230 watts Threshold Training Plan by Hunter Allen
by Hunter Allen 14 weeks $99.95
by Hunter Allen 14 weeks $99.95
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 230 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Winter Cycling 12 week: 250 watts Threshold Training Plan by Hunter Allen
by Hunter Allen 14 weeks $99.95
by Hunter Allen 14 weeks $99.95
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 250 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, then this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, then this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Winter Cycling 12 week: 270 watt Threshold Training Plan by Hunter Allen
by Hunter Allen 14 weeks $99.95
by Hunter Allen 14 weeks $99.95
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 270 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, then this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, then this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Winter Cycling 12 week: 360 watts Threshold Training Plan by Hunter Allen
by Hunter Allen 14 weeks $99.95
by Hunter Allen 14 weeks $99.95
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 360 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Winter Cycling 12 week: 400 watts Threshold Training Plan by Hunter Allen
by Hunter Allen 14 weeks $99.95
by Hunter Allen 14 weeks $99.95
TALK ABOUT THE COMPLETE WINTER TRAINING PLAN!!!! This is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a power meter or a trainer that shows watts, and has a threshold of about 400 watts. You can train from 8-12 hours a week and you have been riding for at least a year(this could be your first 'off-season'). This plan can be started anytime during the winter, and it also includes 2 weeks of 'BONUS' workouts in the weeks 13 and 14. These 'BONUS' workouts are for you to plug in and use throughout the winter, if you need. The plan is complete without them, but these are just 'BONUS' workouts for you over-achievers! This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done indoors, but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2011/2012 season your best! If you want to take it to the next level in your 2012 season, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
This is a 14 week plan for the beginner cyclist riding in their first or second metric century (100 kilometers or 62 miles). You'll build base fitness and skills on 5-7 hours over 3-4 rides per week. Then you'll work on bringing up your average speed and working up short climbs/hills. Finally, you'll put it all together to be at your peak for the big day!
You should be able to ride 1 hour by yourself and be willing to ride in a group for 1.5 hours at the start on a weekend working up to a max of 3 hours at the end.
Make sure to start the plan on a Monday or end it on the Sunday AFTER your goal event.
You should be able to ride 1 hour by yourself and be willing to ride in a group for 1.5 hours at the start on a weekend working up to a max of 3 hours at the end.
Make sure to start the plan on a Monday or end it on the Sunday AFTER your goal event.
A metric century is a 100 kilometer cycling event that is done for fun and challenge. 100km events are just about the perfect distance to start as a great cycling challenge and you'll always remember your first one!
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to survive it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events.
The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training.
Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Hilly Metric Century training plan will help you get ready to survive it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events.
The plan is designed for the beginner-to-intermediate cyclist with 6 to 12 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric. The fourth week is a rest week and is critical to prepare your body for the next block of training.
Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "survive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it!
Hunter
A metric century is a 100 kilometer cycling event that is done for fun and challenge. 100km events are just about the perfect distance to start as a great cycling challenge. This Bicycling magazine, Hunter Allen Metric Century training plan will help you get ready to thrive and crush it! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful races, metric century's, gran fondos and long distance events.
The plan is designed for the beginner-to-intermediate cyclist with 6 to 14 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric.
The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "Thrive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it! Hunter
The plan is designed for the beginner-to-intermediate cyclist with 6 to 14 hours a week to train, who has been riding for less than a year, or who rides, on average, a few times a week up to 3 hours. You have completed a few club rides and are starting to get comfortable riding in a pack. Don't worry if you have a little less time than that to train, you'll be able to adjust easily with my guidance tips at the beginning of each week. Along with improving your overall fitness, the focus of the first three weeks is to jumpstart your muscular endurance to prepare for the demands of the metric.
The fourth week is a rest week and is critical to prepare your body for the next block of training. Weeks 5, 6, and 7 are designed to solidify your newfound fitness and build your ability to "Thrive" on the climbs while completing your first metric! Make sure your following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan. The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to really do awesome!!!
Go for it! Hunter
The circuit race is a mass start, one day event. It usually consists of a 5-25 mile repeating loops, starting and finishing in the same point. The courses may be long or short, flat or hilly, or a combination. The athlete with the greatest overall ability to sprint, climb, and just persevere, will tend to have the most success so your training plan needs to support this.
This Bicycling magazine, Hunter Allen Circuit Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of circuit races as an amatuer and a pro, and coached even more athletes to successful circuit races.
This plan is for the road cyclist that wants to do a road circuit race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are My 4 week Circuit training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
This Bicycling magazine, Hunter Allen Circuit Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of circuit races as an amatuer and a pro, and coached even more athletes to successful circuit races.
This plan is for the road cyclist that wants to do a road circuit race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are My 4 week Circuit training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
The circuit race is a mass start, one day event. It usually consists of a 5-25 mile repeating loops, starting and finishing in the same point. The courses may be long or short, flat or hilly, or a combination. The athlete with the greatest overall ability to sprint, climb, and just persevere, will tend to have the most success so your training plan needs to support this.
This Bicycling magazine, Hunter Allen Circuit Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of circuit races as an amatuer and a pro, and coached even more athletes to successful circuit races.
This plan is for the road cyclist that wants to do a road circuit race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are My 4 week Circuit training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
This Bicycling magazine, Hunter Allen Circuit Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of circuit races as an amatuer and a pro, and coached even more athletes to successful circuit races.
This plan is for the road cyclist that wants to do a road circuit race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are My 4 week Circuit training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
A criterium, or crit, is a bike race held on a short course often held on blocked-off city streets. The course is short, usually less than 5 km, and is a closed circuit, where riders complete multiple laps. Riders typically race for a given length of time, then complete a specified number of laps. An example would be a race of 60 minutes plus three laps.
In addition to the typical method of determining a winner -- first rider across the finish line -- many crits have prizes that can be won while the race is in progress. Called primes (pronounced "preems"), these are given for winning specific laps along the way and are frequently cash prizes or merchandise.
Criteriums are especially nice for watching in-person as the riders pass by a given point many times over the course of a race.
This Bicycling magazine, Hunter Allen Criterium Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of criterium races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful criterium races.
This plan is for the road cyclist that wants to do a crit race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week Crit training plan will prepare you ride in the pack, handle the speed and be ready for the corners and hard jumps out of them to get ready for the win! Make sure your following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
In addition to the typical method of determining a winner -- first rider across the finish line -- many crits have prizes that can be won while the race is in progress. Called primes (pronounced "preems"), these are given for winning specific laps along the way and are frequently cash prizes or merchandise.
Criteriums are especially nice for watching in-person as the riders pass by a given point many times over the course of a race.
This Bicycling magazine, Hunter Allen Criterium Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of criterium races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful criterium races.
This plan is for the road cyclist that wants to do a crit race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week Crit training plan will prepare you ride in the pack, handle the speed and be ready for the corners and hard jumps out of them to get ready for the win! Make sure your following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
The Hill Climb Race is a lesson in pain and pacing. Hill Climb Racing can be either mass start or time trial style races and usually focus on climbs longer than 10 miles with 5%+ gradients. This means strong legs and lungs ready to pace the climb and get to the top!
This Bicycling magazine, Hunter Allen Hill Climb Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of hill climb races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful hill climb races.
This plan is for the road cyclist that wants to do a hill clumb race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week Hill Climb training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Hill Climb Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of hill climb races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful hill climb races.
This plan is for the road cyclist that wants to do a hill clumb race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week Hill Climb training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
The road race is a mass start, one day event. It usually consists of a 5-25 mile repeating loops, starting and finishing in the same point. The courses may be long or short, flat or hilly, or a combination. The athlete with the greatest overall ability to sprint, climb, and just persevere, will tend to have the most success so your training plan needs to support this.
This Bicycling magazine, Hunter Allen Road Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of road races as an amateur and a pro, even won a few and coached even more athletes to successful road race wins and podium finishes.
This plan is for the road cyclist that wants to do a road race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready. My 4 week Road race training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Road Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of road races as an amateur and a pro, even won a few and coached even more athletes to successful road race wins and podium finishes.
This plan is for the road cyclist that wants to do a road race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready. My 4 week Road race training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
One rider against the clock, the race of truth, contre la montre (against the clock)—whatever you call them, time trials are the races that define the best of the best in cycling. Riders start off one at a time and compete against the clock to post the fastest time on courses ranging from a few kilometers to over 60km in length. There is no drafting is allowed, so riders times are defined by their ability, pacing and mental strength.The truth in this race of truth is that winning requires the ability to stay focused despite all the pain in your body, the variations of the course, or concerns over your competitors. You must learn to ignore the voice that tells you to slow down, stop, you can’t do this and keep pedaling as fluidly, quickly, and powerfully as possible.
This Bicycling magazine, Hunter Allen Time Trial training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of TT races as an amateur and a pro, and coached even more athletes to successful TT races. This plan is for the road cyclist that wants to do a TT race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week TT training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
This Bicycling magazine, Hunter Allen Time Trial training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of TT races as an amateur and a pro, and coached even more athletes to successful TT races. This plan is for the road cyclist that wants to do a TT race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.
My 4 week TT training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.
The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store
I know you are going to do awesome!!!
Go for it!
Hunter
