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Intermediate 12-Week Off-Season Cycling and Strength Plan w/ Free Coach Email Support

Includes Structured Workouts

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

Learn More about Structured Workouts.


Taylor Thomas

All plans by this Coach
No Ratings


12 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.

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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

Plan Description

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.

Target Athlete

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. 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
—— ——
Bike x2
2:47 hrs 1:50 hrs
Strength x2
2:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
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

All supported devices

Taylor Thomas

Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.

$109.99 - Buy Now