10 Week Indoor Covid Fightback plan Indoor only
The Endurance HabitAll plans by this Coach
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This plan was initiated in response to the Covid pandemic to enable race team riders to maintain their winter base fitness while training and racing has been suspended. Due to the exceptional nature of the isolation period many riders are excluded from riding outside. This plan allows you to complete your riding without losing your form. If you are able to ride outdoors then a longer warm up and cool down can be added on to each session.
I can be contacted for any query during this period of lock down by email: firstname.lastname@example.org
The 10 week plan is aimed at the road cyclist who wants an extended base block focused on indoor riding only. This assumes a good level of fitness and assumes you have all the thresholds set correctly. It works well for riders who have been building volume into their training but now need a lower volume plan with external cycling being restricted.
This block works for riders who have a good winter base, may have started their spring build block and want a structured plan to maintain and develop areas of cycling weakness.
Each week includes sessions that can be done indoors on a smart trainer either manually or using ERG mode. Each session is based on power and includes a power file that fits most smart trainers.
The volume of training is between 8-12 hours per week. Many of the sessions have the option to extend the warm up / cool down if time and energy permits.
There is an emphasis on taking the opportunity of indoor training to hit the gym and lay down some solid strength foundations. A solid 10-week block, where you consistently manage two strength sessions per week, will benefit your cycling and improve resilience. Treat any gym session as a hard interval session and so use an easy recovery ride the following day.
The plan has been developed by a British Cycling Level 3 Road and Time trial coach in conjunction with real life coaching riders racing and training at cat 2 and cat 3, the winter plan has consistently developed results.
Further information and contact can be found at www.TheEndurancehabit.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:13 hrs||2:00 hrs|
|1:18 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||6:13 hrs||2:00 hrs|
||1:18 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter