8 week winter preparation

Author

Matus Melis

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 2 Strength, 1 Day Off

Longest Workout

3:35 hrs

Plan Specs

cycling road cycling intermediate advanced power based tss based strength base period

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Summary

This plan is for cyclist, who wants to imrpove in winter months.
In 8 weeks, you will get used to cycling after pause. mostly with base endurance.
This plan contains lot of weight workouts, to improve strength for next months.
Basically there is 2 strenght trainings, 2 endurance and one specific training during the week.
I am able to reconstruct plan if you were sick or so.
There is less hours to do as prescribed beacause I put alternatives to indoor training there.
If you have any questions feel free to send me a message.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:00
Training Load By Week
Average Weekly Training Hours: 11:00
Average Weekly Breakdown

Matus Melis

Hi,
I appreciate that you visit my page.
I am young man coaching cyclist from beginners to porfessionals.
I really like to use "new" methods in my trainings. Not the basic "go 4 hours with 3 sprints".
If you have wattmeter it is perfect, but I also have trainings optimalized for cyclist with HR monitor.
My strongest weapon is communication. I am trying to respond within several hours. I am writting plans just for one week in advance. I can change training for next day, if you need.

Back to Plan Details

Sample Day 1

0:55:00
Active recovery/drills

Easy recovery ride.
Do some sets of cadence drills (115-135) 2-3min long.
Relax

Sample Day 2

0:55:00
Active recovery/drills

Easy recovery ride.
Do some sets of cadence drills (115-135) 2-3min long.
Relax

Sample Day 2

0:45:00
1RM hunt

In this type of activity, we will try to find your 1RM (one repetition maximum)
Start session as classic Anatomical Adaptation workout.
Do 2 sets of training, but decrease load, just for warmup.
Then in third set you'll aim for 1RM. Take weight, that you can lift at least 4 times but no more than 10. Then do your maximal effort with this weight. Write down your weight and number of repetitions.
2-3min pause with stretch between exercises.
At the end, long cooldown and stretching.
Good luck.

Sample Day 3

0:30:00
OFF

Stretching, massage or other recovery acitvity is recommended.

Sample Day 4

0:40:00
Active recovery

Do very easy spin (Z1), relax.
Higher cadence (95rpm+)

Sample Day 4

0:40:00
Anatomical Adaptation 3/20

Warm up with 5-10 minutes of spinning or easy running.
Sets: 3-5
Reps: 20-30
Load: 40-60% of 1RM
Recovery between sets: 1-1.30 min
Speed: Slow to moderate
Type: Circuit training

Excersises:
1.Squat/step-up/legpress
2.Seated row (veslovanie)/seated lat pull (vertikalna hrazda)
3.Squat/step-up/legpress (different one from 1)
4. Bench-press or push-ups
5. Dead lift
6. other from 2
7. Personal weakness (hamstring curl or knee extension)/predkopavanie, zakopavanie,vypony
8. Crunches/abdominals (brusne svaly)



Cool down with 10 minutes of spinning in easy gear/resistance at high rpm.

Sample Day 5

0:55:00
Active recovery/drills

Easy recovery ride.
Do some sets of cadence drills (115-135) 2-3min long.
Relax

8 week winter preparation

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