Transition into the offseason

Author

Taylor Warren

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 2 Run, 3 Bike, 2 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters weightloss time goal power based hr based strength

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Summary

This plan is designed to offer some guidance on what to do when your last race is over but you aren't quite ready to hang the bike up for the year. The training plan is 8 weeks in duration and incorporates riding, weight training sessions and running. The riding is mostly fun, zone 2 endurance riding, with some group riding and a bit of off road riding for those with a mtb or cx bike (those that don't can just stick to the road). The plan also includes running works to switch it up and to improve bone density and joint health in cyclists. There is also a weight training regimen that starts out in the prep phase of lifting and moves into strength training. The last two weeks of this training plan are completely off the bike and are designed to be the time where no riding is done to recover from the previous year of training to get ready for training for the following year. Running and strength training are performed during these two weeks.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:34
Training Load By Week
Average Weekly Training Hours: 08:34
Average Weekly Breakdown

Taylor Warren

Apogee Performance Coaching

Areas of expertise include race prep/tactics, nutritional guidance, time trial strategy and sports psychology.

Services I provide include a general consultation, where we go over a rough road map of the season as well as a nutritional consult. I also provide customized weekly training plans and at the top of my program, I provide power analysis as well.

Back to Plan Details

Sample Day 1

0:15:00
Endurance Run

Keep your HR between 65-80% of Max HR with 5 min warm up and cool down at AR pace.

Sample Day 3

1:00:00
Tempo CX/mtb ride

Get out on the cx or mtb bike and hit some trails if you can. Ride as much dirt as you can. Ride at high zone 2/low zone 3 heart rate and get used to practicing technical skills while putting some power down

Sample Day 4

1:00:00
Active Recovery

Entire workout is done at a HR less than 60% of your max HR. This workout is intended to help you rest and recover from previous, more intense, workouts and to prepare your body for the upcoming, more intense workouts. It is VERY IMPORTANT that your HR does not go above 60% of your max HR.

Sample Day 5

3:00:00
Group Ride

Mostly sit in on the group ride, take pulls every now and then but no hero pulls. OK to go for a sprint or two.

Sample Day 6

2:00:00
Endurance Ride

This is not a tempo ride, so keep your HR mid-endurance as much as possible (65-80% of max HR).

Sample Day 8

0:15:00
Endurance Run

Keep your HR between 65-80% of Max HR with 5 min warm up and cool down at AR pace.

Sample Day 9

2:00:00
Tempo CX/mtb ride

Get out on the cx or mtb bike and hit some trails if you can. Ride as much dirt as you can. Ride at high zone 2/low zone 3 heart rate and get used to practicing technical skills while putting some power down

Transition into the offseason

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