12 week winter build plan with plyo/strength work

Author

Zack Allison, BSE- Source Endurance

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 6 Bike, 1 X-Train

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss multi day power based hr based tss based strength

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Summary

This is a 12 week training plan for the competitive recreational cyclist to bfor 12 weeks. This plan is based on 7-10 hours a week to train +/- 2 hours. This program is built by highly educated, experienced, and skilled certified coaches with strong understanding of specificity, and overload stimulus principles. This plan increases in intensity of intervals over the 12 week period and is best supplemented with another more intense spring plan after this 12 week build period.

The periodization for this event is based on a 2 week "on" period, followed by a recovery period varying on the amount of overload. This periodization is based on prior success with Source Endurance athletes to prevent over training while providing the highest level of overload stimulus efficiency in training. Each trainign block gets harder each cycle with intervals changing in intensity as we get closer to your event. The cycles all head towards a peak cycle starting a couple weeks out form the event honing your fitness in preparation for your event dates.
These plans have intensity and zones based on a percentage of threshold. We know that certain percentages of threshold correlate to a desired intensity and overload stimulus. To gain the most fitness please follow the written workouts to the best of your ability in your specific zones based on your threshold. 40-60% of threshold = recovery zone. 60-75% of threshold = endurance zone. 75-88% of threshold = Tempo zone. 88-105% of threshold = Threshold zone. 105+% of threshold = Vo2 max zone. Zones may overlap and the feel may vary day to day. These percentages and ranges allow us to work with heart rate and power zones.

Please email Zallison@source-e.net with any questions.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:14

Zack Allison

Source Endurance

Coaching for, Road, Cross, Gravel, Adventure riding, Mountain biking, and Track. For local clients, LT testing, motorpacing, and indoor training is available at a discount for coached athletes.

Coaching for cyclists is on a tier based system from Tier 1 to Tier 4 differing in level of communication and inclusion of other services.

I also own a Training Center in Fort Collins where we offer power based indoor training classes, motor-pacing, a modest weight set up, and Lactate Threshold testing.

Back to Plan Details

Sample Day 1

1:00:00
Endurance Ride

60-75% of threshold average for the ride. Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed. Stay in the saddle as much as possible and if you are on your TT bike, in the aero bars. Regardless of your use of Power or Heart Rate, stay within the Endurance range.

Sample Day 2

1:00:00
56TSS
Endurance cadence ramp

Warm up 10-15 minutes endurance pace
2 minutes 70% FTP - 55-65RPM
2 minutes 80% FTP 65-75RPM
2 minutes 100% FTP 100-110 RPM
2 minutes 105% FTP 110-120 RPM

Sample Day 3

1:00:00
Recovery Ride

With a hard weekend block we want a rest day to take it easy for the next training block. 60 minute maximum ride time. 45-60% of threshold. A higher cadence can also reduce fatigue and increase efficiency on this ride.
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 3

0:30:00
Plyo workout

Warm up with a 10 minute jog or run. with the lunges, each leg counts as one Lunges - 2 sets of 20 Jump Squats - 2 sets of 10 Ski jump lunges - 2 sets of 10 Push ups- 3 sets of 10 Row kettle or bar bell - 3 sets of 15 each arm Box jumps - 2 sets of 10 Core work 10 crunches 1 minute plank 30 seconds side plank each side 20 bicycle crunches 12 side crunches each side End with some stretching downward dog 20 seconds on 10 seconds off 3 times

Sample Day 4

0:30:00
Recovery Ride

With a hard weekend block we want a rest day to take it easy for the next training block. 60 minute maximum ride time. 45-60% of threshold. A higher cadence can also reduce fatigue and increase efficiency on this ride.
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
Recovery pace, 60 minutes max today.

Sample Day 5

3:00:00
161.6TSS
Group ride or Endurance ride.

0.6-0.78 Intensity Factor for the ride today
6-8 RPE
Know the type of ride you are on and make sure it is in line with your training. A hard endurance paced ride vs a race ride. Both have their place but don't race a group endurance ride and dont plan a race ride for a steady endurance day.
Group rides increase your skills and efforts on the bike. You will probably go a bit harder than an endurance ride depending on the group but a group ride represents a fun overall endurance day on the bike.

Sample Day 6

2:00:00
122.3TSS
2X20 minutes subthreshold

Endurance riding today. Stay within your specific training zones during the Endurance portion of your training. Tempo intervals should be incorporated into today's training. After a 20-30 minute warm up at Endurance pace
20 minutes 90% FTP
LEAST 5 minutes of endurance pace in between.

12 week winter build plan with plyo/strength work

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