Complete Pre Season to Mid season Plan: 30 Weeks

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week

This is the perfect program for enthusiasts cyclists to start the year off on the right foot. It is tailored made for athletes who can train from 5-12 hours a week. Ideally you would start this Training Plan in the December - Late January Time frame.

Sample Day 1
0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

Sample Day 2
1:00:01
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 3
0:45:01
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

Sample Day 4
1:00:01
Trainer or road--Spin-ups

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 5
0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

Sample Day 6
1:00:01
After weights

After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.

Sample Day 7
0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

Chad Andrews
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Totalcyclist®

3 Training Locations
Charlotte NC and Mount Pleasant, SC
Personal Coaching13
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Testing, analysis, nutrition, strength and conditioning, mental skills and of course coaching. Packages vary based on the clients needs.