7-week Preseason Plan (ROAD)

Author

Coach Jeff Winkler

All plans by this Coach

Length

7 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based hr based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is designed for the USA Cycling racer who focusing primarily on the Road Season: March - September.

This a plan to transition you from the off-season to the early competition period. Ideally you would begin this plan in early January and complete it by early March. Many locales in the U.S. start racing in March and important events will begin to appear on the calendar.

You can adjust the order of the workouts to fit your schedule, but I don't recommend changing the order of workouts too much. I have placed them with purpose and certain workouts may be harder to complete if done in a different order.

Many of us are forced indoors for early season training. Not all these workouts translate well to the trainer, e.g., sprints. It is usually necessary to adjust the workout for the trainer, while still achieving the basic goal of the workout. For example, the SPRINT workouts, could be done as a seated maximal effort of similar duration. This will avoid most of the limitations of an indoor trainer: insufficient resistance, wheel slippage, etc.

If you have weekend group rides during this period, feel free to substitute. "Spirited" group rides are good substitutes for the Saturday workouts. Riding with a group on Sunday long rides can make the time go by too. The 2 major concerns are: 1) group rides are too HARD compared to the planned workout OR 2) group rides are too EASY.

You will not be peaking at the end of this block, but you will be ready to race. After this block you should employ an "in-season" block that balances volume and intensity with your weekend racing schedule.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:06

Jeff Winkler

Winkler Cycling

Over the past 25 years, I have coached athletes to multiple State and National Championship titles in the disciplines of Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional and have coached collegiate, club and amateur teams.

Back to Plan Details

Sample Day 1

3:00:00
137TSS
"FATMAX" Endurance Ride

"FATMAX" is the intensity that maximizes usage of stored fat as a fuel source. Statistically, it is at 70% of FTP. This is not a difficult intensity to maintain, the goal is to maximize time at that level.

Sample Day 8

3:00:00
137TSS
"FATMAX" Endurance Ride

"FATMAX" is the intensity that maximizes usage of stored fat as a fuel source. Statistically, it is at 70% of FTP. This is not a difficult intensity to maintain, the goal is to maximize time at that level.

Sample Day 15

4:00:00
186.1TSS
"FATMAX" Endurance Ride

"FATMAX" is the intensity that maximizes usage of stored fat as a fuel source. Statistically, it is at 70% of FTP. This is not a difficult intensity to maintain, the goal is to maximize time at that level.

Sample Day 22

4:00:00
186.1TSS
"FATMAX" Endurance Ride

"FATMAX" is the intensity that maximizes usage of stored fat as a fuel source. Statistically, it is at 70% of FTP. This is not a difficult intensity to maintain, the goal is to maximize time at that level.

Sample Day 29

5:00:00
235.1TSS
"FATMAX" Endurance Ride

"FATMAX" is the intensity that maximizes usage of stored fat as a fuel source. Statistically, it is at 70% of FTP. This is not a difficult intensity to maintain, the goal is to maximize time at that level.

Sample Day 34

1:00:00
30.3TSS
RECOVERY: 1hr easy spin

Sample Day 36

5:00:00
235.1TSS
"FATMAX" Endurance Ride

"FATMAX" is the intensity that maximizes usage of stored fat as a fuel source. Statistically, it is at 70% of FTP. This is not a difficult intensity to maintain, the goal is to maximize time at that level.

7-week Preseason Plan (ROAD)

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