Endurance & Strength
James ScottAll plans by this Coach
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This twelve-week block of training is structured around building a solid endurance and strength base. The programme is a combination of bike and gym sessions. All sessions are clearly laid out and the gym programme comes with a full break down of exercises and technique photos.
What is the focus of this programme?
The programme focuses on two of the main components of fitness; endurance and strength. Endurance training helps improve cardiovascular, respiratory and muscular endurance, it will also help build a buffer against fatigue. it's integral for any rider regardless of their discipline.
The gym sessions are based around improving your overall strength, using two of the major compound lifts; the bench press and back squat to focus the training. The other exercises are designed to increase strength in the major muscle groups that you use for cycling. Both gym sessions have 6 exercises per session and a core workout to end on. Having a solid foundation of strength will help prevent injury, allow you to work more economical and ride and attack harder.
Is this programme for me?
This programme is aim at intermediate riders and those with some experience in the gym. You should already be capable of comfortably completing a 100 km (60 mile) ride and regularly logging five-to-six hours of riding time per week.
Is this programme based around any zones?
The programme is based around your aerobic and tempo zones. This training develops aerobic power and endurance with medium-volume work, primarily through increased cardiovascular efficiency. There are some on bike strength sessions that will also complement the endurance training, when you build your strength in ways that complement cycling, you can reduce the likelihood of injury and improve your racing and riding.
If you want to feel strong on and off the bike and prepare for more intense training, such as power and speed, this plan is for you.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x3
|4:11 hrs||4:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:11 hrs||4:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor