9.5 - COMPUTRAINER: WINTER - 275w by Hunter Allen

Average Weekly Training Hours 14:07
Training Load By Week
Average Weekly Training Hours 14:07
Training Load By Week

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 275watts. 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.


Sample Day 1

Congratulations on starting your official winter training program! This is a comprehensive 12 week program that i sbased on using your Computrainer for indoor workouts. There is a .erg file that is attached to each day's workout for that day. The description here will describe the workout as it unfolds on your Computrainer. All you have to do is download each day's .erg file and then load it into your Computrainer software and start the workout! It's a No brainer! Please download the attachment on 'How to download and re-load the .erg file into my Computrainer'.

This 12 week program also includes resistance training in the gym, cross-training indoors and outdoors, your computrainer trainer workouts and of course outside cycling as the weather permits. Be sure to download your winter weight program that is attached. It's time to get started and 12 weeks of resistance training is perfect for a cyclist. Working out in the gym helps to balance muscle groups, strengthen areas that have been neglected this past season and also can help put on muscle mass in the legs if needed.

Also plan on starting a yoga class this winter. Once a week is great. Yoga is a perfect cross-training exercise and it will really help you to develop more suppleness in the legs for next season! Get signed up for one today! I have scheduled this class for you on Mondays' but please put this in whenever you can take a class.

So, lets' get started.... as today begins your official 12 week weight program as well.

Today is a big day and a major change from the bike to the weight room. So, let's take it easy these first 3 weeks. It's important to that you just move the weight around this week and start getting the body used to the effort!

Take your time today and learn the machines, ask for help if you are unsure of something! Training in the gym is about HELPING you to get faster for next season, NOT about injuring yourself this winter! It's better to always be conservative than agressive in the weight room.

Remember, you are a skinny cyclist! Not a muscle-head, nor do you care to be! So, keep it in perspective and let's make all of your body stronger this winter!

Note: On the weekends, I have given you an option to do a workout outside, or to complete an indoor Computrainer workout. Please try to ride outside as long as the weather is decent. In some cases, the indoor workout and the outdoor workout will be different. That's o.k.

Sample Day 2
EASY Spin on the Trainer!

Just an hour easy on the trainer. Nothing more.
Predicted TSS/IF = 43, .65

In the last 2 weeks of this plan, actually weeks 13, 14 if you counted out, I have included some additional .erg workouts. Scroll all the way to the end of your plan to see them. You can use these throughout the plan if you want, after the 12 weeks is up, or when you just feel like getting in some more work.

Sample Day 3

Just getting in your resistance training today! Make sure to work those abs and low back as well.

It's about going to the next level. It's about training hard and smart. It's about making your peak wattage from this year, your normal wattage all year and then building on it. What you do in the winter will determine the success of your season!

Sample Day 4
Fast pedaling 1minute efforts

WU:Warm-up for 10 minutes
MS: and then a 3 minute effort at threshold, 3 minutes easy, then 3 x1 minute at 130% of thresdhold or greater,
3 minutes easy and
then 10x 1 minute fast pedaling with watts sub threshold, but cadence over 105rpm. One minute rest after each.
After the 10th, then do 3 minutes easy and relaxing the legs.
Then (6) 1 minute efforts in the big ring and pushing a hard gear. Choose a hard gear and go with it.
Rest for 1 minute at self-selected cadence between each.
CD: 5 minutes easy.
Predicted TSS=51, IF=.68

Sample Day 5

Just getting in your resistance training today! Make sure to work those abs and low back as well.

Sample Day 6
Medium, Endurance ride

WU: 30 minutes warm-up, just spinning at a nice easy pace- Watts<220.

MS: 1.5 hours of riding with watts from 185-255, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between 220-255watts today.

CD: 15 minutes just easy pedaling.

Sample Day 6
3x15, at different cadences, with 6 x 3 min

WU: 5 minutes
MS: Getting in a solid 3x 15 minutes today, first one is cadence low, under 65rpm, and your watts build to just over threshold, then the Second is with watts at sub threshold, but cadence between 87-93, third one is lower watts, but cadence over 100. (You can end the workout here and cool-down, or continue for a full 1 hour and 40 minutes workout.)
Rest for 5 minutes between each easy.
After the 3 effort
then also do (6) 3 minute efforts at threshold wattage for each, rest 3 minutes between.
CD: Cool-down for 10 minutes.

Predicted TSS/IF = 117, .83

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.