12 Weeks Winter Base Plan for Competitive Cyclists
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Plan Description
This 12 week winter plan is designed for competitive cyclists and/or triathletes wanting to develop their aerobic cycling capacity, to prepare themselves for the upcoming season. The workouts within this plan are designed with increasing weekly Training Stress Score (TSS) totals were there's a good balance between the workouts and specific rest moments.
The plan is best suited for competitive cyclists and/or triathletes who have been training for a while, and want to train more structured.
The plan uses a combination of science based strength workouts (on/off the bike), cadence workouts, sprint workouts, combined with aerobic workouts (such as long slow distance rides).
This is a great plan for someone who is ready to make their season the best ever! It's a perfect way to build your fitness and sharpen your shape in the base period.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
7:37 hrs | 5:00 hrs |
|
Strength
x2
|
2:37 hrs | 1:30 hrs |
|
Other
x1
|
0:17 hrs | 0:30 hrs |
|
Day Off
x1
|
—— | —— |
|
Run
x1
|
0:23 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
7:37 hrs | 5:00 hrs | |
|
|
2:37 hrs | 1:30 hrs | |
|
|
0:17 hrs | 0:30 hrs | |
|
|
—— | —— | |
|
|
0:23 hrs | 1:00 hrs |
Training Load By Week
