This plan is designed to build your cycling fitness over the course of 12 weeks with a series of cycling workouts designed to be completed on an indoor cycling trainer, though they can also be completed outdoors. This plan is progressive in nature with a gradual and steady build in intensity and volume throughout the 12 weeks. Occasional built-in test weeks allow you to track your progress.
This plan has 3-rides per week. The longest ride is 1.5hrs with most weekday rides being 45min-1hr.
This plan is best used when you are going to be riding indoors and are looking for some structure and workouts designed to boost your cycling fitness.
This plan is appropriate for athletes who are newer to indoor cycling, though some familiarity with training and cycling terminology will be helpful.
This plan is progressive in nature and would be a good place to start your indoor cycle training as you prepare to transition to outdoor riding.
There are full written descriptions of all workouts, but they can also be integrated with smart trainers through compatible online training platforms (such as TrainerRoad, Zwift etc.) which are able to integrate TrainingPeaks workouts. Please see the TrainingPeaks website for more technical information.
Full coaching support is also available for this program. Email darian@teamatomica.com for more info.
Darian Silk is a coach for Team Atomica coaching and consulting – one of Toronto’s largest and most dynamic endurance training clubs. He has been coaching endurance athletes since 2006. His online programs include full-service coaching, video analysis of swimming and running as well as training plan design and consultation. For those located in the Toronto area he offers 1-on-1 and group coached swim and run programs as well as in-person swim video analysis.