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Plyometrics and On-Bike Sprints- 2 Phases- Advanced Rider- 2019

Author

Alison Powers- ALP Cycles Coaching

All plans by this Coach
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Length

8 Weeks

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Plan Description

The off-season is the perfect time to improve your cycling, work to improve your weaknesses, and have fun while still gaining bike specific fitness. This 8 week training plan has 2 blocks of training and plyometric phases. The goal is to make your strong body powerful in a cycling specific way. In addition to plyometrics and on bike sprints, you will work on training and power at Threshold. Build your aerobic engine and be powerful at the same time. You will have plenty of LT training and some VO2 max workouts to lead you into the race season.

Before beginning this training and strength program, we assume you have a basic base of strength and aerobic exercise training.

Strong muscles now become powerful muscles as you progress into explosive movements. During the first 3-week training block, you will develop elasticity, the storing and releasing of power. Then we incorporate on the bike intervals to effectively transfer the movement to bike specific strength. These workouts are complimented with Lactate Threshold building workouts and intervals.

After a recovery week, you will move into the second phase of plyometrics and on-bike sprints. Your now fast moving and powerful muscles are forced to work into 30sec on bike intervals after a session of new plyometrics. These workouts are complimented with Lactate Threshold repeatability workouts and VO2 intervals.

All strength exercises and some of the more complex on-bike workouts come with a YouTube 'how to' video to make sure you understand and are completing each exercises with proper form. Feel free to email Alison at alison@alpcyclescoaching.com for questions on the training, workouts, intervals, etc.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
8:18 hrs 4:00 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:18 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Alison Powers

ALP Cycles Coaching

The only person, in history, to win all three road discipline Nationals championships in one year (2014), Alison is the owner and head coach of ALP Cycles Coaching. She has been coaching cyclists for 9 years. Thanks to her background as both a national level ski racer and bike racer, she brings an unparalleled knowledge and skill base to cycling. A USA Cycling Level 2 certified coach, and TrainingPeaks Level 1 certification and is certified as both a Road and CX racing coach from USAC.