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Phil's Off-Season Cycling Plan, Beginner (4 to 6 hrs/wk) + Email Access to Coach: 12 Weeks

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

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Length

12 Weeks

Plan Specs

cycling indoor beginner power based hr based tss based

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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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Plan Description



Off Season Training Plan for Beginner Cyclists (for use indoors and/or outdoors).
Maintain Your Fitness with 4 to 6 training hours per week.


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
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"Just finished my FTP test. I gained 20 watts!! I can't believe how beneficial your sessions have been."​ Saif Al Assam, 2015


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Is This Plan For You?

Key features include:
  • Recover from your season of racing and training
  • Stay fit for when the time comes to start ramping up your training again
  • 5 or 6 rides, 2 strength sessions and 1 day off per week in 4 to 6 training hrs
  • Train using Power, HR, or Feel.
  • Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
To start this plan you should be able to ride 1 hr.Click below to watch a Series of 6 Short Videos from Phil about our plans:



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Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:46 hrs 1:30 hrs
—— ——
1:09 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
3:46 hrs 1:30 hrs
—— ——
1:09 hrs 0:40 hrs

Training Load By Week


Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Sample Day 1

0:45:00
56.4TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you update your power and heart rate thresholds for Training Peaks.

Warm Up:
10 mins in Z2, 
5 mins as (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
10 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 3

0:30:00
Maintenance Strength and Conditioning

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Ex. 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Tricep Kickback: 3 x 10 (Exercise 14)
5. Bent Over Row: 3 x 10 (Exercise 11)
6. Mountain Climber: 3 x 8 (Exercise 22)
7. Reverse Crunch: 3 x 12 (Exercise 26)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4

0:45:00
51.2TSS
OPTIONAL: M.A.P Efforts

M.A.P stands for Maximal Aerobic Power. It refers to the power output you can ride while at your maximal rate of oxygen consumption. These workouts include efforts that are at or just below your M.A.P.

Warm Up:
10 mins in Z2,
4 x (10 secs in Z5 + 50 secs in low Z2),
3 mins in Z2.

Main Set:
4 mins in Z5 + 4 mins recovery in low Z2,
4 mins in Z5 + 4 mins recovery in low Z2,
3 mins in Z5 + 4 mins recovery in low Z2.

Warm Down:
5 mins in low Z2.

Sample Day 5

0:40:00
Maintenance Strength and Conditioning

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 12)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 10)
6. Glute Bridge: 3 x 14 (Exercise 16)
7. Spider Climber: 3 x 6 (Exercise 23)
8. Side Plank: 1 x 3 (Exercise 21)
9. Sit-Up: 3 x 10 (Exercise 25)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 6

0:50:00
47.9TSS
Sub Threshold Efforts

These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.

Warm Up:
10 mins in Z2.

Main Set:
2 x (10 mins in upper Z3 + 5 min recoveries in Z2).

Warm Down:
10 mins in low Z2.

Sample Day 7

0:40:00
29TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Sample Day 9

0:45:00
44.2TSS
Sub Threshold, Low Cadence Efforts.

Warm Up:
7 mins in Z2,
5 x (15 secs in upper Z3 + 45 secs in low Z2).

Main Set: 
4 x (5 mins in upper Z3 at 60-70 RPM + 2 mins recovery in low Z2 at 80-100 RPM).

Warm Down:
5 mins in low Z2.

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