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12-week Off Season Training Plan- road or MTB

Author

Alison Powers

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Length

12 Weeks

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Plan Description

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 12 week training plan has 3 blocks of training and strength phases that will work to build full body strength that is lost during a summer of bike riding and bike racing.

The first phase of the training and strength program is the Transition Phase. During this phase, the athlete (you) will gradually build a base fitness of strength and endurance that will later be applied to the more advanced phases of strength and on bike training. This phase includes, body weight exercises that will challenge strength, mobility, and balance. On bike training that will improve your pedaling, cadence, and endurance.

The first Saturday of the training plan is a Field Test to gather data and training zones on the athlete. We (ALP Cycles Coaching) will analyze your field test and give you your new training zones to use throughout this 12 week training plan. Email alison@alpcyclescoaching.com.

After a recovery week, the second phase of training and strength aim to make you are more complete athlete with challenging full body strength exercises and workouts on the bike to increase your leg speed, leg strength, and base aerobic fitness.

A second recovery week leads into the final phase of training and strength. The strength exercises continue to get more challenging and include plyometrics and balance. The on bike workouts aim to increase endurance and lactate threshold with plenty of tempo (zone 3) and endurance rides.

Every Sunday is an "athlete choice" day because we believe the off season should be balanced with other fun activities- hiking, skiing, nordic skiing, yoga, etc.

All on-bike workouts come complete with power graphs and IF and TSS planning. 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.

If you have questions about this training plan, please email Alison@alpcyclescoaching.com. I'll respond quickly!

After finishing this plan, you'll be ready for our 12-week build into the race season plan (MTB or Road).



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:49 hrs 3:30 hrs
Day Off x2
—— ——
Strength x2
1:45 hrs 1:00 hrs
Custom x1
0:22 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
3:49 hrs 3:30 hrs
Day Off
—— ——
Strength
1:45 hrs 1:00 hrs
Custom
0:22 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Alison Powers

ALP Cycles Coaching

The only person, in history, to win all three road discipline Nationals championships in one year (2014), Alison is the owner and head coach of ALP Cycles Coaching. She has been coaching cyclists for 10+ years. Thanks to her background as both a national level ski racer and bike racer, she brings an unparalleled knowledge and skill base to cycling. USAC Level 2 coach, BICP Level 1 Skills Coach, TrainingPeaks Level 1, Wilderness First Aid, BICP Ride Leader, and NICA Level 2 coach.

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