8 week winter preparation
Author
Matus Melis
All plans by this CoachLength
8 Weeks
Plan Specs
cycling road cycling intermediate advanced power based tss based strength base period
Refund Policy
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?Plan Description
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
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
8:37 hrs | 3:35 hrs |
|
|
1:45 hrs | 1:00 hrs |
|
|
0:33 hrs | 0:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
8:37 hrs | 3:35 hrs | |
|
|
1:45 hrs | 1:00 hrs | |
|
|
0:33 hrs | 0:30 hrs |
Training Load By Week
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