Cyclist Base Period (Winter, Off-Season) Training: 4.75 to 9.0 hrs/wk
12 weeks - $54.95
Total Hours: 81
Total Hours: 81
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.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
AA
Planned Time: 1:15
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Planned Time: 1:15
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Day #2
Spin-ups 20" or 30"
Planned Time: 0:30
This workout is intended to work on pedaling form and neuromuscular coordination. After a good warm-up, include the designated number of 20- to 30-second repeats, building your pedaling speed throughout. Spin at high rpm while keeping your torso quiet - no swinging shoulders or bouncing butt. This is relaxed speed. Take 90 to 100 seconds (1:30-1:40) easy rest intervals between each spin-up.
Planned Time: 0:30
This workout is intended to work on pedaling form and neuromuscular coordination. After a good warm-up, include the designated number of 20- to 30-second repeats, building your pedaling speed throughout. Spin at high rpm while keeping your torso quiet - no swinging shoulders or bouncing butt. This is relaxed speed. Take 90 to 100 seconds (1:30-1:40) easy rest intervals between each spin-up.
Day #3
AA
Planned Time: 1:15
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Planned Time: 1:15
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Day #4
Isolated Leg
Planned Time: 0:45
This workout helps work the dead spot out of pedal stroke. After a warm-up, with light resistance on an indoor trainer, do 100 percent of the work with one leg while the other leg is or resting on a stool. The bottom of the stroke is similar to the motion of scraping mud off the bottom of your shoe. The top of the stroke can be improved by driving toes forward. In all positions, keep the toes relaxed. Do not allow them to curl-up and clinch the bottom of your shoe. (This can be done outdoors by relaxing one leg while the other leg does most of the work.) After doing a work segment with each leg (start with 20-60 seconds per leg), spin easy with both legs for 1-3 minutes and then go back to single legwork. Begin with a cumulative time of 3 to 5 minutes on each leg and build time, as you become stronger.
Planned Time: 0:45
This workout helps work the dead spot out of pedal stroke. After a warm-up, with light resistance on an indoor trainer, do 100 percent of the work with one leg while the other leg is or resting on a stool. The bottom of the stroke is similar to the motion of scraping mud off the bottom of your shoe. The top of the stroke can be improved by driving toes forward. In all positions, keep the toes relaxed. Do not allow them to curl-up and clinch the bottom of your shoe. (This can be done outdoors by relaxing one leg while the other leg does most of the work.) After doing a work segment with each leg (start with 20-60 seconds per leg), spin easy with both legs for 1-3 minutes and then go back to single legwork. Begin with a cumulative time of 3 to 5 minutes on each leg and build time, as you become stronger.
Day #5
Planned Time: 0:0
Relax
Day #6
Aerobic Time Trial (ATT)
Planned Time: 1:0
This is best done on a CompuTrainer, on a regular trainer with a power meter on your rear wheel or on a trainer with a rear-wheel computer pick-up. It can also be done on a flat section of road, but know that weather conditions will affect the results. After a warm-up, ride the designated number of miles with your heart rate 9 to 11 beats below lactate threshold heart rate. Record the gears used, conditions, time and how you felt in your training journal. Each time you repeat the test, try to make testing conditions the same. As aerobic fitness improves, the time should decrease.
Planned Time: 1:0
This is best done on a CompuTrainer, on a regular trainer with a power meter on your rear wheel or on a trainer with a rear-wheel computer pick-up. It can also be done on a flat section of road, but know that weather conditions will affect the results. After a warm-up, ride the designated number of miles with your heart rate 9 to 11 beats below lactate threshold heart rate. Record the gears used, conditions, time and how you felt in your training journal. Each time you repeat the test, try to make testing conditions the same. As aerobic fitness improves, the time should decrease.
Day #7
Recovery - 90rpm
Planned Time: 1:30
Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.
Planned Time: 1:30
Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.
Day #8
AA
Planned Time: 1:15
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Planned Time: 1:15
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Day #9
Spin-ups 20" or 30"
Planned Time: 0:30
This workout is intended to work on pedaling form and neuromuscular coordination. After a good warm-up, include the designated number of 20- to 30-second repeats, building your pedaling speed throughout. Spin at high rpm while keeping your torso quiet - no swinging shoulders or bouncing butt. This is relaxed speed. Take 90 to 100 seconds (1:30-1:40) easy rest intervals between each spin-up.
Planned Time: 0:30
This workout is intended to work on pedaling form and neuromuscular coordination. After a good warm-up, include the designated number of 20- to 30-second repeats, building your pedaling speed throughout. Spin at high rpm while keeping your torso quiet - no swinging shoulders or bouncing butt. This is relaxed speed. Take 90 to 100 seconds (1:30-1:40) easy rest intervals between each spin-up.