Winter base with Sufferfest

Author

Anne Linton

All plans by this Coach

Length

13 Weeks

Typical Week

2 Day Off, 2 Strength, 3 Bike

Longest Workout

2:31 hrs

Plan Specs

cycling indoor intermediate strength base period

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Summary

This is a 13 week winter base building plan for those who are stuck riding indoors. This plan uses HR or RPE for your effort. Included are sufferfest videos with intensity recommendations. In addition there is a full body strength program twice a week except on recovery weeks only once and do core the other day. Feel free to move the schedule around just dont' do strength training two days in a row. If at any point in time you feel overly tired or unable to get your HR take an extra recovery day and skip that days workout.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:47
Training Load By Week
Average Weekly Training Hours: 05:47
Average Weekly Breakdown

Anne Linton

Linton Horner Coaching

Physician turned Endurance athlete and Coach.

Back to Plan Details

Sample Day 1

0:30:00
Core Strength Plus Stretching

Core Strength Plus Stretching 1-2 sets
1. Planks 60 sec
2. Side Planks 30 sec each side
3. Bird Dog- Opposite Arm/Opposite Leg hold each for 10 seconds do 10 each side
4. Pushups if you can do up to 20 ( on knees or full )

Sample Day 2

1:00:00
Sufferfest Elements of Style

Drills but add extra time with sufferfest open ride 30

Sample Day 3

0:45:00
Full Body Strength Train minimal equipment 12 week

Sample Day 5

0:59:00
78TSS
Sufferfest Butter

Butter good Base workout

Sample Day 6

1:32:00
78TSS
Sufferfest Video To Get to the Other Side

Tempo/Endurance hills.

Sample Day 8

0:30:00
Core Strength Plus Stretching

Core Strength Plus Stretching 1-2 sets
1. Planks 60 sec
2. Side Planks 30 sec each side
3. Bird Dog- Opposite Arm/Opposite Leg hold each for 10 seconds do 10 each side
4. Pushups if you can do up to 20 ( on knees or full )

Sample Day 9

1:10:00
47TSS
Endurance Ride Over/Unders by HR

Winter base with Sufferfest

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