12 Week Complete Off-Season Cycling & Strength Plan (8-12 hours/week for HR & Power + Gym)
13 weeks - $149.95
Total Hours: 28
Total Hours: 28
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.
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 : Bike
20 MIN FIELD TEST (HEART RATE)
You will need a HR monitor with an avg function and a stop watch for this test. Time the test and take your avg HR for the interval only and send me the info. 20 min warm up, then 5 min all out TT style effort, followed by 10 min easy. Then, on a loop or out and back on the flats, give me your best 20 min, TT style all out effort. Do it somewhere that you can come back and retest each month. Work into it in the first 2 min, get into the fastest and most powerful rhythm you can maintain, and explode at the end. Be sure to get in a good & easy 20 min cool down to recover.
You will need a HR monitor with an avg function and a stop watch for this test. Time the test and take your avg HR for the interval only and send me the info. 20 min warm up, then 5 min all out TT style effort, followed by 10 min easy. Then, on a loop or out and back on the flats, give me your best 20 min, TT style all out effort. Do it somewhere that you can come back and retest each month. Work into it in the first 2 min, get into the fastest and most powerful rhythm you can maintain, and explode at the end. Be sure to get in a good & easy 20 min cool down to recover.
Workout #2 : Bike
EASY RIDE
Planned Time: 1:30:00
1-2 hours, just EZ spinning in the small ring w/ light pedal pressure and no HR or power over active recovery - low endurance pace. This could also be cross-training cardio. Doesn;t have to be riding this time of the year unless you want it to be. Could be a jog, cardio class, walk, whatever. Mix it up every once in a while to avoid burn out.
Planned Time: 1:30:00
1-2 hours, just EZ spinning in the small ring w/ light pedal pressure and no HR or power over active recovery - low endurance pace. This could also be cross-training cardio. Doesn;t have to be riding this time of the year unless you want it to be. Could be a jog, cardio class, walk, whatever. Mix it up every once in a while to avoid burn out.
Workout #3 : Strength
Strength & Conditioning
Planned Time: 0:00:00
WU: 5 + min cardio WU. 1 set of each foam rolling and dynamic flexibility exercise. MS: Perform the recommended # of circuits, doing one exercise right after the other witjhout resting for each circuit, resting only btw circuits. CD: 5 min cardio, ideally spinning at 85-95+ rpm's followed by static stretching. SEE ATTACHED STRENGTH PROGRAM ABOVE.
Planned Time: 0:00:00
WU: 5 + min cardio WU. 1 set of each foam rolling and dynamic flexibility exercise. MS: Perform the recommended # of circuits, doing one exercise right after the other witjhout resting for each circuit, resting only btw circuits. CD: 5 min cardio, ideally spinning at 85-95+ rpm's followed by static stretching. SEE ATTACHED STRENGTH PROGRAM ABOVE.
Workout #4 : Bike
15 sec Fast Pedaling Efforts
Planned Time: 1:30:00
WU: 10-15 min easy spinning in the small ring at Endurance Pace MS: 4 sets of 10 x 15 sec ON/15 sec OFF fast pedaling efforts w/ 5 min easy spinning between efforts. Fast pedaling ON efforts are spinning as fast as possible in the small ring without bouncing or losing form. The OFF part of the intervals is AR paced spinning. If you're outside, then spend the rest of the time just cruising at endurance pace. If you're inside, then just get in the workout and call it a day, unless you just feel like putting in the time. CD: 10-15 min easy spinning at AR pace
Planned Time: 1:30:00
WU: 10-15 min easy spinning in the small ring at Endurance Pace MS: 4 sets of 10 x 15 sec ON/15 sec OFF fast pedaling efforts w/ 5 min easy spinning between efforts. Fast pedaling ON efforts are spinning as fast as possible in the small ring without bouncing or losing form. The OFF part of the intervals is AR paced spinning. If you're outside, then spend the rest of the time just cruising at endurance pace. If you're inside, then just get in the workout and call it a day, unless you just feel like putting in the time. CD: 10-15 min easy spinning at AR pace
Workout #5 : Bike
Single Leg Pedaling Drills
Warm Up (WU): 10 min easy spinning in the small ring. Main Set (MS): 4 sets of 5 x 30 sec single leg pedaling efforts w/ 2.5 min between each. Pedal for 30 sec w/ the left and then w/ the right and repeat 5 x each leg. Alternate left and right leg each time, doing the other leg right after the first before resting in between efforts. Do them in the big ring so that your cadence is btw 50-70 rpm's. Allow your other leg to danlge in front of pedal or sit on chain stay. Lift w/ hip & push through bottom of w/ quads & calves. If form goes, try to readjust. If you can't, switch sides. 3 min EZ. CD: 10 min EZ spinning, foam rolling and static stretching.
Warm Up (WU): 10 min easy spinning in the small ring. Main Set (MS): 4 sets of 5 x 30 sec single leg pedaling efforts w/ 2.5 min between each. Pedal for 30 sec w/ the left and then w/ the right and repeat 5 x each leg. Alternate left and right leg each time, doing the other leg right after the first before resting in between efforts. Do them in the big ring so that your cadence is btw 50-70 rpm's. Allow your other leg to danlge in front of pedal or sit on chain stay. Lift w/ hip & push through bottom of w/ quads & calves. If form goes, try to readjust. If you can't, switch sides. 3 min EZ. CD: 10 min EZ spinning, foam rolling and static stretching.
Workout #6 : Strength
Strength & Conditioning
Planned Time: 0:00:00
WU: 5 + min cardio WU. 1 set of each foam rolling and dynamic flexibility exercise. MS: Perform the recommended # of circuits, doing one exercise right after the other witjhout resting for each circuit, resting only btw circuits. CD: 5 min cardio, ideally spinning at 85-95+ rpm's followed by static stretching.
Planned Time: 0:00:00
WU: 5 + min cardio WU. 1 set of each foam rolling and dynamic flexibility exercise. MS: Perform the recommended # of circuits, doing one exercise right after the other witjhout resting for each circuit, resting only btw circuits. CD: 5 min cardio, ideally spinning at 85-95+ rpm's followed by static stretching.
Workout #7 : Day Off
Optional Easy/Off Day
You get to make the choice as to what you want to do today. If you're wiped and just need a break, then by all means, enjoy every last minute of it and get the rest you need. However, if you're a little tired and just need to take it easy but still be active, then feel free to do some gentle Yoga or an AR paced spin or other form of light cardio. Strecth and foam roll afterwards if you do.
You get to make the choice as to what you want to do today. If you're wiped and just need a break, then by all means, enjoy every last minute of it and get the rest you need. However, if you're a little tired and just need to take it easy but still be active, then feel free to do some gentle Yoga or an AR paced spin or other form of light cardio. Strecth and foam roll afterwards if you do.
Workout #8 : Bike
Just Ride
Have fun and get in some quality time on the bike. Head out solo, with friends or a group. Ride the flats, rolling hills, climbs, whatever. The choice is yours today! Go fast if you want to. Go slow if you want to. The goal is to get in some quality time on the bike and enjoy yourself. Have fun on your ride today! Just be sure to stretch out really well afterwards.
Have fun and get in some quality time on the bike. Head out solo, with friends or a group. Ride the flats, rolling hills, climbs, whatever. The choice is yours today! Go fast if you want to. Go slow if you want to. The goal is to get in some quality time on the bike and enjoy yourself. Have fun on your ride today! Just be sure to stretch out really well afterwards.
Workout #9 : Bike
long easy endurance ride
Planned Time: 3:00:00
Just go out there and out in the time and the miles. 20 min easy warm up and cool down. Rest of the time just stay aerobic (endurance pace) and spin. Try to get into a steady rhythm and enjoy. Really stretch out afterwards.
Planned Time: 3:00:00
Just go out there and out in the time and the miles. 20 min easy warm up and cool down. Rest of the time just stay aerobic (endurance pace) and spin. Try to get into a steady rhythm and enjoy. Really stretch out afterwards.