3 Months of Time Limited Base - Features Smart Trainer Downloads + Strength Workouts
Peter GlassfordAll plans by this Coach
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3 months of Base/General Prep Period training to get you fit and ready for discipline-specific off-road preparation with limited time spent training. Weeks range from 4 hours up to 7.5hrs with options to extend and reduce volume.
This plan builds your capacity for tempo/sweet spot while also working on skills like single-leg pedaling (and clipping in). It uses short workouts, mostly under an hour and 2-3 strength/core per week to help optimize power, body composition and strength. On bike, time is focused on coordination and intensity
You can use Power (via description and/or downloads) and/or Heart rate (using the description)
As relevant Bike workouts in this plan includes a DOWNLOADABLE WORKOUT FOR ZWIFT / TRAINER ROAD / GARMIN ETC, A few workouts are so simple that no download is provided (e.g. 30min recovery)
Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your events. PDF Downloads and directions are included in this plan. 2 different routines are used for this 12 week plan
Workouts provide options for outdoors or indoors and some cross-training depending on your location.
This plan is best applied 3-8 months ahead of your competition season to allow 3+ months of specific/Build phase for your specific event.
Not sure if this plan is for you? Email me firstname.lastname@example.org
Note that if you have an irregular schedule or specific needs for scheduling/workouts I offer a 3 month 100% made for you plan for only $99 -> http://smartathlete.ca/training-plans/
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:59 hrs||2:00 hrs|
|0:06 hrs||0:30 hrs|
|1:43 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:59 hrs||2:00 hrs|
||0:06 hrs||0:30 hrs|
||1:43 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor