2.0 - POWER THRESHOLD: Winter Foundation
WINTER 12 WEEKS
ATHLETE LEVEL: Intermediate/Advanced
TYPE: Competitive Road Cyclist
HOURS: 8-15 hours per week
ABOUT THE PLAN:
This 12 week plan is for someone who has improved their FTP over the previous season and wants to maintain that going into the winter training season. This is a comprehensive 12 week program that will include resistance training in the gym, cross-training indoors and outdoors, trainer workouts, and outside cycling (as the weather permits). 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. As winter continues, you move into building your power or muscular endurance and strength.
Workout #1: Strength
Planned Time: 1:30:00
We are focusing on your “functional strength” today with our Core/Balance/plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike! Make sure you stretch and warm-up with 5 minutes of cardio!
Workout #2: Strength
There are 5 components that you need to consider before beginning your Next Level Strength Training program. Once you have a grasp of these 5 components, you will be able to adjust the program to what your needs are and where you stand physically. The 6 components are: analysis, periodization, training frequency, training load, volume, and rest. Please review the attached documents before beginning the strength training program in this training plan to have a full understanding of all 6 components.
Workout #3: Bike
Now it’s time for you to set some goals! 1-3 goals a week. Write them down! Remember – these are to keep you feeling focused. Make sure you put some thought into what you want to achieve this week.
Workout #4: Custom
Congratulations on starting your official THRESHOLD BUILDING winter training program! ------ This is a comprehensive 12 week program that will include strength training, trainer workouts, and outside cycling (as the weather permits). ------ Be sure to download your winter weight program that is attached. ------ Make sure that you have read the attached document (click on the paperclip in the top right hand corner). It's important that you understand why you are doing the workout as well as just getting out there and doing it! The document also contains testing protocol. ------- I also recommend you begin implementing yoga once a week into your training schedule. Yoga is a perfect cross-training exercise and it will really help you to develop more suppleness in the legs for next season! If you can’t join a class, no worries, I have the perfect DVD for you: http://bit.ly/HAYogaDVD ------- Also be sure to check out the instructional video that explains how to set your training zones within TrainingPeaks. The video can be found here: http://youtu.be/nn4mVHpbBEM ------ Now go get started! You can do it!
Workout #5: Other
IMPORTANT: Watch the attached video on how to set your FTP in Training Peaks as this will allow you to continually update your training zones. Follow this link for the video: http://youtu.be/nn4mVHpbBEM
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.