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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

Plan Specs

cycling road cycling intermediate advanced masters power based hr based pace based strength base period

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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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:18 hrs 4:00 hrs
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Workouts Per Week Weekly Average Longest Workout
8:18 hrs 4:00 hrs
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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.

Sample Day 1

1:20:00
Power Phase 1- Explosive

Plyometrics and on the bike sprints and additional strength exercises. See attachment and video for details.
Perfect Form! Seriously, before each set of plyos and each set of sprints, get your head in the game! Focus and make each set the absolute best you can do. Start chasing max watts and record them so you know you your goals.
Youtube: https://www.youtube.com/watch?v=rwj5KexBunc&t=1s

Sample Day 2

1:00:00
75TSS
2x15 minutes at Sweet-spot bursts with 3 minutes between each

15 min Warm-up
MS: 2 x 15 min SweetSpot Intervals (About 88-93% of FTP or Threshold Power) with 10 sec bursts every 2min. w/ 3 min Rest between interval (RBI)
15 min Cool Down

Sample Day 3

1:20:00
Power Phase 1- Explosive

Plyometrics and on the bike sprints and additional strength exercises. See attachment and video for details.
Perfect Form! Seriously, before each set of plyos and each set of sprints, get your head in the game! Focus and make each set the absolute best you can do. Start chasing max watts and record them so you know you your goals.
Youtube: https://www.youtube.com/watch?v=rwj5KexBunc&t=1s

Sample Day 5

2:30:00
PROGRESSIVE FORCE TEMPO – 30 Min Z3

WU: 30minutes with 3 x 1-minute fast pedals to wake up legs.
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MS1: Tempo intervals help build aerobic fitness and muscular endurance. Complete 2 x 30 minute TEMPO ZONE: Z3 efforts.
This effort is progressive, meaning we will finish stronger then we start. Break each 30 minute effort into two 15-minute sections and focus on completing the second 15 minutes at a slightly higher watts average than the first 10 minutes. Try pushing a bigger gear in the second 15 minutes, as well. Terrain: Mixed. Cadence 85-105 (try using one self-selected and one harder-to-pedal gear). Ride all other times at ENDURANCE Z2 pace.

Finish with 3x1min HARD, 1 min off.
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CD: 20-30 minutes of easy spinning

Sample Day 8

1:20:00
75TSS
2x20 minutes at Sweet-spot bursts with 3 minutes between each

15 min Warm-up
MS: 2 x 20 min SweetSpot Intervals (About 88-93% of FTP or Threshold Power) with 10 sec bursts every 2min. w/ 3 min Rest between interval (RBI)
15 min Cool Down

Sample Day 10

1:30:00
Muscle Tension Intervals (MTI)

Warm-up
MS: 3 x 8 minute intervals with high resistance or load (or uphill) at 60-70 rpms. Goal is to get as close to 60 as possible but do not blow your knees! Goal: developing cycling specific strength and refining pedaling technique under high load. Power should be in Tempo/Sweet Spot Zones (High Zone 3-Low Zone 4)
Rest 10-15 min between intervals, easy spinning, completel recovery.
MTI Demo: http://youtu.be/9voVkAr53MM

Sample Day 12

1:30:00
2 mile Time Trials

Get a good warm-up 15-20 min
Then do 2 x 2 miles Time Trials. The goal of this workout is to learn pacing - avg the same power for all TT's but also have nothing left at the end. So pace your self so you are dying the last 15 seconds or so of the last TT. We will add on to these each week.
Rest 10 min inbetween TTs
15-20 min Cool down
Extra timeis cruising Zone 2- 90+ rpms

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