7-week Preseason Plan (ROAD)

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

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.

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.

Jeff Winkler
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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.