12 Weeks PRO Training Plan for Pro Cyclists / Coaches

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12 Weeks PRO Training Plan for Pro Cyclists / Coaches

Author

Remko Meeusen

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 1 Other, 1 Day Off, 5 Bike, 1 Run

Longest Workout

6:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters power based base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This 12 weeks training plan is used by World Tour riders.

This 12 weeks plan is designed for professional cyclists or Pro Coaches who want to have a look at a training plan of a Pro-cycling team. Or use it for there own purposes.

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).

The plan is not meant for beginner cyclist, as volumes and intensities are higher than normal.

This plan is used and succesfully executed by multiple World Tour riders.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:59
Training Load By Week
Average Weekly Training Hours: 13:59
Average Weekly Breakdown

Remko Meeusen

COACH2PEAK

Belgian Pro-Cycling Coach working for the Quick-step Floors Cycling Team

Expertises: Road Cycling, Talent Development, Time-Trail-Expert, Ironman Triathlon, Norseman, Long Distance Triathlon and Training & Racing in extreme environments

Training Packages

Basic Coaching - 65,00 eur /m
Premium Coaching - 125,00 eur /m
Professional Coaching - 299,00 eur /m
Other service: Power meter testing - Training Analysis - Racing Advice

Take a look at our website for more details: www.coach2peak.com

Sample Day 1

1:30:00
Strength Training

Strength + Flexibility + Core

For specific exercises, contact: coach2peak@outlook.com

Sample Day 1

0:30:00
Extra: Alternative Training

Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week.

If not, then try something new; for example gym, swim, jog or a fitness class. Remember to start all new activities slowly, don’t overdo it.

In the next weeks, i propose to go running: but you can also go walking, rowing or swimming.

Sample Day 3

1:30:00
24TSS
Short Endurance

Indoor / Rollers / Outdoor * with road or mountainbike

Cadence 90-100 rpm

Ride 1h on an easy pace (Recovery or Lower Endurance Zones).

Sample Day 4

1:30:00
Strength Training

Strength + Flexibility + Core

For specific exercises, contact: coach2peak@outlook.com

Sample Day 5

2:00:00
54TSS
Tempo-Intervals

Tempo - Interval training

Cadence: 90+ rpm

It is assumed that this is a session on a turbo/rollers/Static bike

If you are able to get outside then add more time to the session

RIDE GUIDE
– 15 mins gradually to top op Endurance
– 10 mins Endurance
– Repeat the 15 mins 2 times
– Finish with a few minutes easy pedalling

Sample Day 6

0:30:00
Core Stability: General Program

20-30min Core Stability,

For specific exercises, contact: coach2peak@outlook.com

Or check this youtube video for some Stability Exercises: https://www.youtube.com/watch?v=qzB4nSSMjLg

Sample Day 6

0:36:00
Alternative Training: Running 1

3 x (10min Running - r'2min walk)

Tempo: Endurance, Check your breathing. Easy! Jogging at a constant pace

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