Winter Cycling 12 week: 230 watts Threshold Training Plan by Hunter Allen
14 weeks - $99.95
Total Hours: 192
Total Hours: 192
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.**
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Strength
Weights and Yoga Class
Planned Time: 2:00:00
Weights and Yoga! Preferably lift weights BEFORE you do yoga! Make sure to start easy in Yoga, as you should be 'pumped'. Have fun and get in the work!
Planned Time: 2:00:00
Weights and Yoga! Preferably lift weights BEFORE you do yoga! Make sure to start easy in Yoga, as you should be 'pumped'. Have fun and get in the work!
Workout #2 : Bike
Planned Time: 1:25:00
Be sure to do 1.25hours on the trainer- 10 minutes warm-up and then do 10 one leg pedaling intervals – 1 minute each leg. Then 15 minutes easy, and then do 10 x 1 minute fast pedaling keeping cadence over 100, but watts below 220, with 2 minutes recovery between each. Finish with 10 minutes at watts of 220-230, and cadence in the 85-95 range. Cool-down 15 minutes easy spinning
Workout #3 : Bike
Planned Time: 1:00:00
Good warm-up for 15 minutes and then do these: 1minute- Big ring--50-60 rpm-watts200 1minute Small ring--90 rpm- watts 100 1minute Big Ring--50-60 rpm-watts 220 1minute Small Ring -90rpm- Watts 100 1minute Big Ring- 50-60 rpm- watts 260 1minute -small ring- 100 rpm- watts 110 1minute -Big Ring- 50- 60 rpm- watts 220 1minute Small ring- 110rpm- Watts 120 1 minute Big Ring--50-60 rpm- Watts 240 1minute Small ring ---110rpm- watts 120 5 minutes- Big Ring- watts -220-230, @ 90 rpm 6x 30 seconds ---Big Ring - Tough gear --50-60rpm- watts 260-Grinding the gear. resting for 1minute between each...
Workout #4 : Strength
Planned Time: 2:25:00
Weights and cardio for 1hour--- Pick (3) exercises on the cardio circuit- 20minutes each with 6x (2minutes HR from 91-105% of your threshold HR) Rest for 2-3 minutes between each. Other time is Hr From 76%-85% of your threshold HR.
Workout #5 : Bike
Planned Time: 0:00:00
Long freaking ride- 3-4 hours –time to shock the system and get in the miles.
Workout #6 : Bike
Planned Time: 1:30:00
1-2 hours, just easy and riding easy and endurance pace No watt's over 55% of your Threshold watts.
Workout #7 : Strength
Planned Time: 2:45:00
Weights and cardio for 1hour--- Pick (3) exercises on the cardio circuit- 20minutes each with 10 minutes HR from 91-105% of your threshold HR on each different machine Rest for 2-3 minutes between each machine. Warm-up- 5 minutes and cool-down- 5 minutes, tis Hr From 56%-75% of your threshold HR.
Workout #8 : Bike
Planned Time: 2:45:00
WU: 15-20 minute warm-up and just getting the legs moving. MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that. Ride for about 2.5 hours with watts between 140-220. At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 220watts, but if you have to go over on a hill or something,that's fine. Keep cadence in the 90-95rpm range. CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also. OR if weather is bad, do this workout indoors: One legged pedaling efforts. 20minutes warm-up, then 5 minutes with FAST pedaling – Cadence over 105 !!! SPIN those legs. Then 3minutes easy, then, do (10) 1 legged pedaling efforts. ONE minute each leg. FOCUS on smoothing out the stroke. NO dead spots, cadence is LOWER… 53:17, 16,15 for these.. SO, 10x on each leg… Ride for at least 15minutes spinning 90-100rpm after that to cool –down. O.k. the legs should feel balanced now ! How many watts does one leg do vs the other leg? Which leg is stronger? Why? Can you balance their strength this winter?
Workout #9 : Bike
Planned Time: 1:30:00
WU: 15-20 minutes, just riding easy, under 190watts. MS: 1-1.5 hours of easy riding. Today is more endurance/tempo work, about the same as yesterday, and just getting the legs to spin around in today's ride. When you get home, your average watts for the ride should be in the 160-220 range. Keep Cadence in 85-95rpm range. CD: 10-15 minutes easy spinning the legs.