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4 week Cycling Form Drills + Endurance Power Based


Frank Senders

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4 Weeks

Plan Specs

cycling indoor beginner intermediate advanced power based base period

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Plan Description

This Form and Endurance program is for the Cyclist/Triathlete who wants to add more skill specific indoor trainer workouts to their Training. Each week includes 4 totaly different bike (trainer) sessions + 1 core session.
All, or most, of these sessions are best done on a Bike Trainer. You can use this program as a stand alone program for 4 weeks or add single workouts to your own excisting program (there are 16 different sessions in this program). You can also add volume to meet your individual needs. You can do this by adding time to the warm up, middle (recovery section) and or to the Cool down.
These types of workouts are best suited in your Base/Build Period. Most of these workouts can also be used in your Intensity period or your recovery week(s) of all other periods.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:45 hrs 2:01 hrs
0:04 hrs 0:06 hrs
0:30 hrs 0:30 hrs
2:45 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:45 hrs 2:01 hrs
0:04 hrs 0:06 hrs
0:30 hrs 0:30 hrs
2:45 hrs 3:00 hrs

Training Load By Week

Frank Senders


Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank

Sample Day 1

BFW 15g / Power Based

Bike Form Workout / Power Based

Sample Day 2

Core Circuit CC-02

3 sets of:
30sec crunches (30sec off)
30sec push ups (30sec off)
30sec prone plank (30sec off)
30sec reverse crunches (30sec off)
30sec side plank (30sec off)
30sec bicycle crunch (30sec off)
30sec plank walk (30sec off)
30sec heel touchers (30sec off)_

Perform 3 sets with 2 to 3 min rest in between.
See pdf for exercises and warm up.

After 3rd set cool down and stertch

Sample Day 3

BFD 002 / Power Based

Bike Form Drill / Power Based

Sample Day 4

BFD 003 / Power Based

Bike Form Drill / Power Based

Sample Day 6

MTB - Cycle Cross

Organized MTB/Cycle Cross Tour. Make this a fun ride - do not exceed your HR 4 zone.

Sample Day 6

BAe 001 / Power Based

Bike Aeroob Endurance / Power Based

Sample Day 7

Top 10 Stretches For Cyclists

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