ALP Cycles Racing- 12-week Off Season Training Plan (November-January)

Average Weekly Training Hours 05:14
Training Load By Week
Average Weekly Training Hours 05:14
Training Load By Week

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.

Sample Day 2
0:50:00
Transition WO#1

Strength Training
See document attached and youtube videos for instructions and demos.
Warm-up: https://youtu.be/kvEVjZNfmhI
Workout #1: https://youtu.be/I5J0-4oeqEc
Proper form is essential.

Sample Day 3
0:57:00
54.2TSS
Trainer- a little bit of everything (short)

8 min zone 2 warm-up
3 min tempo (zone 3) 95+ rpm,
1 min Sweet Spot (zones 3/4), 90+ rpm
2 min rest, then
Main Set (MS)-
8min tempo 90+rpm
2min rest
3min LT 90+rpm
2min rest
8min- alternate 1min 100+rpm, with 1min "normal" rpm.
2min rest
2min HARD 90+rpm
10min cool down

Sample Day 5
0:50:00
Transition WO #2

Strength Training
See document attached and youtube videos for instructions and demos.
Warm-up: https://youtu.be/kvEVjZNfmhI
Workout #2: https://youtu.be/k2PODgxAlbk
Proper form is essential.

Sample Day 6
1:43:20
112.4TSS
ALP Cycles Field Test-Sprint, VO2, FTP

The testing protocol doesn’t just look at threshold power and see if that has changed, it’s important to go ahead and test our 3 ‘power profiling’ time periods and also update our power profiling chart. The testing protocol is a great workout in an of itself, so don’t think that you are losing anything by completing it.
WU: 25 minutes with watts at Zone 1-2
add 3 x 1 minute high cadence efforts for at least 100rpm with watts at Zone 3 Tempo, 1 minute RBI. These are to help open up the legs and finish warming up the muscles.
3 minutes easy at Zone1- 2
MS: Sprint Test: 2 x 10 second MAX Sprints from rolling start. Do not go longer than 10 seconds, we are looking at 5 sec peak power and max power. Jump as hard as you can out of the saddle and then sprint, like you are about to win a race(!), for 10 seconds.
3 minutes RBI with VERY EASY pedaling at Zone 1-2
Rest for at least 5 min after 2nd sprint, Zone 1-2. Make sure legs have recovered.
VO2 Test: 1 x 5 minute all out effort. Power and /or HR should be in Zone 5 range but this is a test so don't look at numbers during the effort.
Punch it as hard as you can and hold the highest watts you can hold for the 5 minutes, don’t start too hard though! You want the highest avg watts you can hold for 5 minutes- this is also about learning to pace yourself!
10-15 minutes easy, Zone 1-2
FTP Test: 20 minute Time Trial with watts at Zone 4 Threshold - but still not looking, this is a test, just like race. Go as hard as you can.
Remember your goal: Produce the best average watts you can for the entire 20 minutes, so don’t start out too hard and blow up in the first 5 minutes.
It’s important that you really give it your all. Focus and push hard!
CD: 20-30 minutes of easy pedaling with watts at Zone 1 Active Recovery

Sample Day 9
0:50:00
Transition WO#1

Strength Training
See document attached and youtube videos for instructions and demos.
Warm-up: https://youtu.be/kvEVjZNfmhI
Workout #1: https://youtu.be/I5J0-4oeqEc
Proper form is essential.

Sample Day 9
0:30:00
Easy Spin or Cross Train

Optional easy spin or cross train (walk, run, hike, snowshoe, ski, etc). If you ride, think about easy gears, focus on keeping cadence 90+ the entire ride.

Sample Day 10
0:50:00
46.4TSS
High Cadence w/ Seated Sprint

Warm up 12min then
4 x 5 min intervals at varying cadences.
2 min RBI- rest between intervals

Goal rpms (1min at each): 95, 100, 105, 110, 115 ( but only go as fast as you can while keeping perfect form)
* Last 15 sec of each5min interval add seated sprint, go for max rpms! goal- 130 rpms. Hit max as fast as you can and then hold on for the duration. Your leg speed will quickly peak but keep pushing through the entire 15 seconds.
High Cadence Demo: http://youtu.be/XrxsGeiMP5s

Alison Powers
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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 9 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. A USA Cycling Level 2 certified coach, and TrainingPeaks Level 1 certification and is certified as both a Road and CX racing coach from USAC.