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9.3 - COMPUTRAINER: WINTER - 225w by Hunter Allen

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9.3 - COMPUTRAINER: WINTER - 225w by Hunter Allen

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

14 Weeks

Plan Description

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 225watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.

Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!

This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season!

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter season your best! If you want to take it to the next level in your season and you have a Computrainer, than this is the plan for you!

*To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.

TO VIEW WEEK 2 OF THE TRAINING PLAN, CLICK ON PLAN PREVIEW AND SELECT THE "DOWNLOAD DESCRIPTION FILE" LINK.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:39:00 03:00:00
Strength x2
05:22:00 02:45:00
Workouts Per Week Weekly Average Longest Workout
Bike
08:39:00 03:00:00
Strength
05:22:00 02:45:00

Training Load By Week


Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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