Intermediate 12-Week Off-Season Cycling and Strength Plan w/ Free Coach Email Support
Taylor ThomasAll plans by this Coach
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?
Built on decades of expeirence both personally and working with athletes from around the world, this plan is crafted to help you maintain aerobic capacity and build strength during the transition seasons. This expertly periodized training approach ensure that you're performing the workouts that keep you fit, while also keeping overall training time low. This "quality over quantity"approach allows you to train smarter and stay healthy and injury free.
This plan balances cycling specific workouts with strength training. Each strength training session is periodized such that the progression guides athletes through an expertly built build up and transition phase. These dynamic workouts are accompanied by tutorial videos to ensure you maintain form and feel comfortable with each exercise.
This plan is great for a seasoned cyclist who is looking to capitalize on the work they performed during their primary season, or for the cyclist who is looking to integrate strength training into a low volume off-season training plan to build a stronger and more powerful body.
You'll have our full support as you embark on this plan. If you have any questions email us directly. https://www.thomasendurancecoaching.com/contact/. We'll happily field questions regarding execution, timing, plan level, and anything else you may need.
You'll have access to TEC's video library of over 150 strength training exercises, mobility work, and full body sessions. You'll also gain exclusive access to our athlete newsletter where you'll get up to date and valuable information on training, nutrition, mental skills, and much more.
This plan integrets a full strength program where you'll need access to weights, a suspension trainer, and complementary tools often found in a gym. You'll also need a GPS computer and a heart rate monitor at a minimum to track your progress, and ensure you're managing the intensity of each session properly. To take full advantage of this plan access to a power meter is ideal.
All of the workouts are written using the TrainingPeaks workout builder. This allows you to load them to your device. It also allows you to customize the sessions and switch between power or heart rate based on. your access to equipment.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x3
|2:47 hrs||1:50 hrs|
|2:00 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:47 hrs||1:50 hrs|
||2:00 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor