8 week winter preparation
Author
Matus Melis
All plans by this CoachLength
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
Sample Day 1
Easy recovery ride.
Do some sets of cadence drills (115-135) 2-3min long.
Relax
Sample Day 2
Easy recovery ride.
Do some sets of cadence drills (115-135) 2-3min long.
Relax
Sample Day 2
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
Stretching, massage or other recovery acitvity is recommended.
Sample Day 4
Do very easy spin (Z1), relax.
Higher cadence (95rpm+)
Sample Day 4
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
Easy recovery ride.
Do some sets of cadence drills (115-135) 2-3min long.
Relax