12 Weeks Pro Intensive Winter Preperation

Average Weekly Training Hours 13:30
Training Load By Week
Average Weekly Training Hours 13:30
Training Load By Week

This 12 weeks winter plan is for cyclists and/or triathletes wanting to develop their aerobic cycling capacity over the Winter and to prepare themselves for the upcoming season phase. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals were there's a good balance between the workouts and specific rest moments.

The plan is best suited to cyclists and/or triathletes who have been training for a while, and want to train more structured.

The plan uses a higher intensity, lower volume, training methodes, combined with aerobic workouts (such as long slow distance rides), and is based on scientific backgrounds which are tested by multiple pro teams.

Note - This plan is designed for riders who want to add more intensity during the winter period.

Sample Day 1
1:00:00
Extra: Alternative Training

Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week.

If not, then try something new; for example gym, swim, jog or a fitness class.
Remember to start all new activities slowly, don’t overdo it.

Sample Day 1
1:30:00
Strenght Training

Strenght + Flexibility + Core

For specific exercises, contact: coach2peak@outlook.com

Sample Day 2
1:00:00
16TSS
Recovery Ride

Indoor / Rollers

Cadence 90-100 rpm

Ride 1h on an easy pace (recovery) to get 'fresh' legs for tommorows test.

Sample Day 3
1:10:00
50TSS
Threshold Test

Summary: 20 min Easy Warming-Up
2 x (1min cadans accelerations - 1min30 easy)
5min recovery, easy tempo
20min ALL OUT effort over 20min
Cool down for 20 minutes


Ride as hard as you can for 20 minutes, recording average heart rate and/or power for 20 minutes

Sample Day 5
1:00:00
30.3TSS
Short Endurance

Constant Endurance

Indoor: Rollers
Outdoor: Flat Parcours

Zone: Endurance

Sample Day 5
1:30:00
Strenght Training

Strenght + Flexibility + Core

For specific exercises, contact: coach2peak@outlook.com

Sample Day 6
2:30:30
76.7TSS
Outdoor: Endurance with sprints 1

Time: 2-3 hours

Cadence: 90-110+ rpm

RIDE GUIDE
– First hour: Endurance
– For the second hour include 6 times 10 sec effort every 10 mins at a cadence of over 110 rpm.
– Return to Endurance between efforts.
– Remaining time average 95+ rpm but remain
arround endurance.

Remko Meeusen
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COACH2PEAK

Belgian Pro-Cycling Coach working for the Quick-step Floors Procycling Team

Expertises: Road Cycling, Talent Development, Time-Trail-Expert, Ironman Triathlon, Norseman, Long Distance Triathlon and Training & Racing in extreme environments

Training Packages

  • Basic Coaching: 65,00 eur /m
  • Premium Coaching: 125,00 eur /m
  • Professional Coaching: 299,00 eur /m
  • Other service: Power meter testing - Training Analysis - Racing Advice

Take a look at our website for more details: www.coach2peak.com