This is a 30 week, off season plan built by Coach Kyle, owner/head coach of White Pine Athletics for athletes looking to optimize their upcoming race season performance. This training plan is designed to carry you through the winter months into the spring, and prepare you for the start of the spring/summer season of training and racing.
With this plan being designed specifically for the off season, which includes both base and build phases, it is a suitable plan for road, gravel, and endurance mtb athletes. As you wrap this plan up and inch closer to your race season, we would recommend transitioning to a plan more specific to your racing. But for the off season, it doesn't get any better than this plan!
Over the 30 weeks, you will move through three phases of off season training: Aerobic Efficiency Training, Aerobic Development Training, and Race-Specificity Training. Each training block is designed to build up specific energy systems and skills, so be patient and follow the plan as it's laid out in order to avoid injury and come into the upcoming race season stronger and ready to perform your best.
With this being an off season plan, we strongly recommend that you take 1-2 weeks completely off the bike at the end of your current race season, rather than charging straight into this plan. Give your body some time to relax and recharge before beginning this structured program.
This training plan is designed to be used with a smart trainer or power meter. Each workout is built so it can be performed either indoors or outside, and can be exported to devices such as Bryton, Garmin, Wahoo, Zwift, etc.
Included in the plan:
- Initial testing protocol
- Strength and mobility sessions
- Sessions that build on each other from week to week
- Helpful articles, tips and tricks
- Optional substitute for weekend group rides
With a background in Exercise Physiology, I believe in training protocols that are science-based and research-driven. My goal as a coach is to help my athletes apply the proper combination of training stress, intensity, and rest/recovery modalities that will result in peak performance conditions at their target events.
I don't promise success - you need to put in the work for that - but I do offer a plan to guide you along the way.