Browse More Plans

Maintainer: Category 4/5 (Road)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Coach Jeff Winkler

All plans by this Coach
No Ratings

Length

6 Weeks

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?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is designed to be used during the racing season. The "racing season" is the period (or periods) during the year when you are primarily focused on competition. This could mean 2 races per weekend or 1 race per month, and everything in between.

Generally, a heavy competition schedule requires maintaining a plateau of fitness for a relatively long period of time. If you only have 1 or 2 competitions during the season, a peaking-style plan would be more appropriate.

The 2 big difference between the in-season "Maintainer" plan and the pre-season "Upgrader" plans, is that 1) you can't count on have the weekends free for longer training sessions and 2) you need to be more careful about balancing work and recovery for weeks with important races.

The "plan" is comprised of various weekly templates:

- race weeks (#1, #2, #3) - these weeks will manage training load so that you are fresh and ready to race to your potential, and varies depending on the number and timing of your races on the weekend

- training weeks (A & B) - these are to be used when there are no races on the weekend

- regeneration week - a light week to allow some deeper recovery, these weeks are important to insert every 3-6 weeks during the race season to maintain motivation

The idea is that you can use these various weeks throughout your competition period and organize them to work with your own race schedule.

There are no explicit "testing" weeks. You need to incorporate periodic "field tests" or rely on race data to make sure your training zones are accurate. Training zone accuracy is important so that the sessions impose the intended training stress.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
7:38 hrs 4:00 hrs
Day Off x2
—— ——
Brick x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:38 hrs 4:00 hrs
Day Off
—— ——
Brick
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jeff Winkler

Winkler Cycling

Over the past 30 years, I have coached athletes to multiple State and National Championship titles in the disciplines of Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional and have coached collegiate, club and amateur teams.

$19.95 - Buy Now