Plyometrics and On-Bike Sprints- 2 Phases- Advanced Rider- 2019
Alison Powers- ALP Cycles CoachingAll plans by this Coach
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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 email@example.com for questions on the training, workouts, intervals, etc.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:18 hrs||4:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:18 hrs||4:00 hrs|