Simple Off Season Heart Rate Based Indoor Stay-In-Shape cycling plan - 10wks - 4-6 hours per week

Average Weekly Training Hours 04:45
Training Load By Week
Average Weekly Training Hours 04:45
Training Load By Week
Sample Day 2
0:30:00
10TSS
Easy hour, only shorter

There is no coasting on a wind trainer, so an easy hour can be done in a shorter period. This time, I actually want you to ride in your easy recovery levels. Done in a half an hour. Watch Jeopardy or something.

Sample Day 3
1:00:00
10TSS
Yoga

Take a yoga class or watch one of those awesome videos.
Or do it yourself. But let's try it.
This is actually very important. We want you to work on your core strength and flexibility.
Please don't skip it.

Sample Day 4
1:00:00
93.3TSS
Snap Shot Hour of Power!

This workout is a great way for me to see how we are doing, where we have been and most importantly, where we are going. So the idea here is that this is a vicious workout combined with a dynamic testing scenario. It is absolutely best done indoors on a turbo trainer.
All of the efforts should be steady and as hard as you can go. The recovery should be steady and half as hard. I will be looking at the individual numbers and the overall values. Yikes.
Basically: warmup, 5 second bursts on one minute, 5 minute max, 20 minute threshold, 1 minute max, cool down.
My grandmother can do this.

Sample Day 6
0:30:00
10TSS
Easy hour, only shorter

There is no coasting on a wind trainer, so an easy hour can be done in a shorter period. This time, I actually want you to ride in your easy recovery levels. Done in a half an hour. Watch Jeopardy or something.

Sample Day 7
0:15:00
10TSS
Simple daily core

Some simple core to be done on a regular basis. Everyday but rest days... -25-50 sit ups -25 push ups -25 deep knee bends (empty squats) -some like stretching. Ahhhh

Sample Day 9
1:00:00
25.3TSS
Indoor minute to win it

This is a short and simple workout to really improve power on the bike and is good for all levels and type of riders. Make sure your trainer tire is tight to the roller. Warmup up for 30 steady minutes, building from easy to mid tempo levels, nothing too crazy. Stop pedaling for 10 seconds and then hammer the pedals for 1 full minute. I mean hard. Complete failure, don't fall off of the bike afterwards. Like KAPPOW. I want to see a huge number. Then recover easy for 5-10 minutes and finish up with 2x 5 minute tempo effort at 100+rpm with 5 minutes recovery. And done.

Sample Day 10
1:00:00
10TSS
Yoga

Take a yoga class or watch one of those awesome videos.
Or do it yourself. But let's try it.
This is actually very important. We want you to work on your core strength and flexibility.
Please don't skip it.

Kyle J Wolfe
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Finish Fast Cycling

Coach Kyle and Finish Fast Cycling offer several levels of customized coaching from $199 to $399 per four week month. All plans are goal based and customized for each athlete with Kyle's unique workouts and training.

In addition, lots of pre-built retail plans are available to help all levels of racers get through the winters or to help prepare for an event when private coaching is not the answer.

He also offers 1-on-1 package plans, physio testing and hourly private plan review as needed.