Winter 12 Week Plan (Int/Adv)
WINTER 12 WEEKS
ATHLETE LEVEL: Intermediate/Advanced
TYPE: Competitive Road Cyclist
HOURS: 8-12 hours per week
TARGET RESULTS: To maintain fitness, build up strength with the strength training program, and have you prepared for spring training
ABOUT THE PLAN:
This 12 week winter training plan is built for anyone training with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.
This is a comprehensive 12 week winter training plan for the cyclist, triathlete or mountain biker that can train from 8-12 hours a week and has been riding for at least a year. This plan can be started anytime during the winter and it also includes two 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 needed. The plan is complete without them but these are just BONUS workouts for you overachievers!
A strength training portion of this plan 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. 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.
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. 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. As winter continues, you move into building your power or muscular endurance and strength. The last four weeks of the plan have you progressing into sub-FTP work and will begin prepping you for better weather and the upcoming race season!
Good luck! You’re going to do AWESOME!
WEEK 1 PREVIEW:
Day 1: Welcome Information & Packet
Strength Training Overview
Strength Training: Winter Strength Training Program FST - 1:30:00
Day 2: Ride: Active Recovery - 1:30:00
Day 3: Strength Training: Winter Strength Training Program SR - 1:15:00
Day 4: Ride: Trainer: One Leg Pedaling Efforts, 10 min Tempo - 1:30:00
Day 5: Strength Training: Winter Strength Training Program FST - 1:30:00
Day 6: Ride: Endurance Ride - 2:00:00
Day 7: Ride: Endurance Ride with Bursts - 2:15:00
WEEK TOTALS: Time: 11:30:00
Bike Duration: 7:15:00
Strength Training: 4:15:00
Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday - Friday, 9am - 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.
If you experience any difficulties or have any questions, please contact us.