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Phil's Off-Season Cycling Plan, Beginner (5 to 6 hrs/wk) + Email Access to Coach: 4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

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

All plans by this Coach
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Length

4 Weeks

Refund Policy

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



Off Season Training Plan for Beginner Cyclists (for use indoors and/or outdoors).
Maintain Your Fitness with 5 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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  • CHOOSE from 200+ Cycling plans (4-40wks) for all levels of athletes & masters (browse them here!)
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"Thank you very much for your helpful response to all my questions." Roy Bogue, 2018​​

"Just finished my FTP test. I gained 20 watts!! I can't believe how beneficial your sessions have been."​ Saif Al Assam, 2015


Read more >>

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 5 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 1:10 hrs.Click below to watch a Series of 6 Short Videos from Phil about our plans:



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Email Support:

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
4:09 hrs 1:30 hrs
—— ——
1:09 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:09 hrs 1:30 hrs
—— ——
1:09 hrs 0:40 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

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 2

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

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Step Up: 3 x 12 (Exercise 7)
4. Box Jump: 3 x 8 (Exercise 9)
5. Bicycle Crunch: 4 x 10 (Exercise 24)
6. Plank: 1 x 3 (Exercise 19)
7. Spider Climber: 3 x 10 (Exercise 23)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
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
49TSS
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:
5 mins in Z2,
5 x (10 secs in Z5 + 50 secs in low Z2),
3 mins in Z2.

Main Set:
5 x (2 mins in Z5 + 3 min recoveries in low Z2).

Warm Down:
7 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

Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 10)
3. Tricep Kickback: 3 x 8 (Exercise 14)
4. Bench Press: 3 x 8 (Exercise 13)
5. Renegade Row: 3 x 5 (Exercise 20)
6. Glute Bridge: 3 x 14 (Exercise 16)
7: Lying Hip Abduction: 3 x 12 (Exercise 18)
8. Sit-Up: 3 x 12 (Exercise 25)
9. Reverse Crunch: 3 x 16 (Exercise 26)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
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

1:10:00
68.4TSS
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:
15 mins in Z2.

Main Set:
2 x (15 mins in upper Z3 + 5 min recoveries in Z2).

Warm Down:
15 mins in low Z2.

Sample Day 7

1:10:00
50.8TSS
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

0:48:00
52.7TSS
Threshold Efforts

Warm Up:
5 mins in low Z2,
5 x (10 secs in Z4 + 50 secs in low Z2).

Main Set:
2 x (4 mins in upper Z4 + 2 mins recoveries in low Z2),
2 x (3 mins in upper Z4 + 2 min recoveries in low Z2)
2 x (1 min in upper Z4 + 2 min recoveries in low Z2)

Warm Down:
5 mins in upper Z2,
5 mins in low Z2.

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