12-week Off Season Training Plan- road or MTB
Alison PowersAll plans by this Coach
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.Still have questions about this plan?
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 firstname.lastname@example.org.
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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:49 hrs||3:30 hrs|
Day Off x2
|1:45 hrs||1:00 hrs|
|0:22 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:49 hrs||3:30 hrs|
||1:45 hrs||1:00 hrs|
||0:22 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter