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Cycling Made Easy: Strength and Skills

Author

Wendy Mader

All plans by this Coach

Length

4 Weeks

Plan Description


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This program is for anyone that wants to add more strength and skill workouts to their bike workout library or follow a month of strength building on the bike. Each week includes 6 workouts ranging between 45 minutes and 2 hours in length with a variety of low cadence drills in Zone 3-4 intensity based on your heart rate, RPE, and power with a mix of lower intensity recovery workouts. You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs. For example, you can combine two workouts together to create a longer endurance training session or repeat the main set only twice versus four times if you want to shorten the workout. This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a supplement to our triathlon training plans. If you purchase all four cycling programs, you can ride them back to back to create a 16-week schedule. If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix. This type of training is typically found at the end of your base phase. For example, if you have a 12-week base training plan, these workouts fit well in weeks 6-12 after you have developed skills and endurance. If you have an 8-week base phase, then weeks 5-8.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
06:56:00 01:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
06:56:00 01:45:00
Day Off
—— ——

Training Load By Week


wendy mader

t2coaching.com

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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