Betera 8 Week Winter 1 Training

Average Weekly Training Hours 07:48
Training Load By Week
Average Weekly Training Hours 07:48
Training Load By Week

This plan is for athletes who have made the transition from race season to off season and who are ready to start their foundation cycling program. The plan assumes you can comfortably ride up to 3 hours and are used to training 5 - 6 days minimum each week. This plan has 1 hour workouts during the week that are designed to be ridden on the trainer but can easily translate to outdoor riding if weather permits. The primary focus of this 8 week is building Muscular and Aerobic Endurance. Laying the foundation for the harder workouts to come in the 10 Week Winter 2 Program

Sample Day 2
1:00:00
( NP)Micro bursts

This is 15minute warm-up, and then 4 blocks of 10 minutes each.

Each block is 15seconds ON- with effort at 150% of FTP watts or an 80% sprint effort for each ON, and 50% of FTP watts for the OFF, or easy pedaling - 15seconds is OFF period.
Repeat continually for 10 minutes. Then 5 minutes= EASY spinning , and then next block.

Cool-down for 15minutes afterward.

Sample Day 3
1:00:00
ENDURANCE Ride Z2

This is a bread and butter workout for this time of year.

Set a pace at Zone 2 Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.


The goal today is to practice controlling your power over rolling terrain.

Your goal is to avoid zone 1 as much as possible during this ride. You can also try making this workout progressive - ride 20 mins in lower zone 2, 20 mins in mid zone 2 and 20 mins in high zone 2.

If on the trainer vary your cadence every 5 - 10 mins to simulate the more natural changes that happen outside on varying terrain.

Sample Day 4
1:00:00
Trainer - Force Work

W/U: 5 mins easy

Drill Set:

4 min alternate :30 standing (mod effort) w/ :30 seated (easy effort)

Ride easy 5 mins and repeat


Set: 3-4 rounds of below. You want it hard enough that you are focusing on the force element of power production.

3:00 min 70 - 80 rpms
2:00 min 60 - 70
1:00 shift easy and spin at 100 - 110 rpms


Adjust gearing so that you are riding in zone 3 minimum during the 5 min lower cadence efforts.

Finish with another 15 - 20 mins Zone 2/3 riding at 90 - 100 rpms

Sample Day 6
2:00:00
Field Test - Familiar Route

The goal for this workout is to have have a route that is close to home that you can ride every 6 weeks as a way of informally tracking progress. 

I use down and back on Linwood Deal for this, but you can use any 15 - 20 mile route you like.  Just make sure it has minimal traffic and minimal stop signs.

Warm up 15 - 20 mins then start your ride.  You should ride as strong and steady as you feel you can but do not chase numbers on your garmin.  Focus on how you are feeling.

Record avg speed, cadence, time, distance and HR on your route.  Also record any significant weather that could affect your results.

Even if you don't feel "test ready" ride the route - the goal is not to be faster every time you go out, but to go and ride as well as you feel you can on the day.  

Cool down 15 - 20 mins after your loop.

Sample Day 7
2:30:00
Endurance with Bursts

2.5 hours of good endurance riding today, keeping it steady and smooth. During this ride, add 10 little 10 second bursts today, throughout your ride.

These are not sprints - these are seated leg speed bursts to 110+ rpms. The goal is to get to 110 rpms as quickly as possible so you may need to shift easier before your burst. You are just working on changing leg speeds quickly - so don't mash a big gear.

Sample Day 9
1:00:00
Force Climbs - Under 4 mins

Warm up 10 mins

MS1: 6 min building effort at 90 - 95 rpms going from level 2 - level 4


2 min easy then

3x4 min at 60 rpms. with 2 mins rest after each


Repeat MS1 1 more time.


Cool Down 5 mins.

Sample Day 10
1:00:00
ENDURANCE Ride Z2

This is a bread and butter workout for this time of year.

Set a pace at Zone 2 Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.


The goal today is to practice controlling your power over rolling terrain.

Your goal is to avoid zone 1 as much as possible during this ride. You can also try making this workout progressive - ride 20 mins in lower zone 2, 20 mins in mid zone 2 and 20 mins in high zone 2.

If on the trainer vary your cadence every 5 - 10 mins to simulate the more natural changes that happen outside on varying terrain.

Sarah Matchett
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Betera Coaching

USAC Expert Level 1 Coach

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