Full Winter Cycling Training Plan | 32 weeks | S&C included | 7 hours ave |

Author

James Walsgrove

All plans by this Coach

Length

32 Weeks

Typical Week

5 Bike, 2 Strength

Longest Workout

3:01 hrs

Plan Specs

cycling road cycling beginner intermediate advanced power based strength base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This programme is specifically designed for any cyclist wishing to improve their cycling whether it be Timetrials, triathlons and sportive’s for next season or just get faster to keep up with your club mates.

Everybody wants quick times during the season and to get these it is important to remember that the hard work is not done just close to your race but what is just as important is building your fitness in the off season.

Periodisation is the key for any athlete wanting to do well and this 7 month plan will go right through all the training phases from base, build to peak.

The plan will not only include bike sessions but all strength & conditioning sessions to target those cycling specific muscles meaning that you will be stronger and more comfortable on the bike.

This is the identical plan that was used my "team ride harder" during the 2017/18 season and saw power increases of 64% with the average being 14%.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:45

James Walsgrove

Ride Harder

Here at Ride Harder we are dedicated to making you faster on the bike through bike fitting, testing, training plans and coaching. I believe that a coach benefits every athlete regardless of their ability. A cycling coach is not just for the Pro's!

Back to Plan Details

Sample Day 1

0:25:00
11.3TSS
Recovery - W1

**Optional session**
-
Use this to recover from yesterdays FTP test
-This is an easy session just to loosen the legs and help recover from the previous days hard session.
-
HR should be zone1 for most of the session and zone2 max. During the high cadence efforts lower the gear if need be to make sure there is not intensity there.

Sample Day 2

1:00:00
43.4TSS
Speed skills - W1 Cadence & Tempo

**Key session**
-
Cadence drills are designed to help improve your pedalling. During the intervals don't worry about power or HR but concentrate on good form trying not to bounce on the saddle and build the cadence steadily which will help.
-
As you improve at these drills then you will find your HR is lower for the given block of work.

Sample Day 4

1:00:00
48.4TSS
Speed Skills - W5 Force

**Optional Session**
-
This workout will help develop both you cadence and strength on the bike which are both very important.
-
Reduce gear slightly for cadence drills to achieve target. Don't worry too much about Power target/Hr but should not be a max effort!
-
For the force interval select a high gear something like 52/14 (large cog at the front and 3 up from the smallest at the back) with some resistance on the turbo. This gear should be hard to push but not unachievable so adjust gear accordingly.

Sample Day 5

0:20:00
Core workout - W1

The core plays a vital part while cycling so it is important to make sure it is strong. This will help take pressure/weight off your hands/arms while riding as your core will be holding you in position. It will also give you a good platform to cycle from by allowing your upper body to remain still while fatigue sets in.
-
Plank 45secs straight into cobra for 15sec x3 (now recovery)
Back extensions 10reps x 3 (hold for 5sec at the top of each.
Russian Twists 10 each side x3
Opposite Arm/Leg Reach/superman 12 (6 each side) x 3

Link to you tube demo below:

https://www.youtube.com/watch?v=CiTkRJy4JWc&index=4&list=PLZZaEf_-WNbu61IBT_IqAXC4y_ciDr677

Sample Day 6

1:30:00
60TSS
25mile Test TT Loop

**Key Session**
-
The idea of this session is to monitor your base fitness so hopefully as you improve your aerobic fitness then you will complete the loop quicker but at the same HR hence become more efficient as an athlete
-
Find a loop that is convenient to do from your house which is repeatable. Don't worry if it is a little longer or shorter than planned
-Ride your pre planned test loop making sure your HR does not exceed Zone2 for any period at all. Try to anticipate how your HR increases as you ride up hills and adjust speed accordingly so it does exceed zone2. If you want to have a little warm up/cool down first then make sure you press the lap button so you can record the time taken.

Sample Day 8

0:55:00
39.8TSS
Speed Skills - W2a Single leg drills & spin up's

**Key Session**
-
Single leg drills are designed to improve your pedal stroke making you a more efficient rider. When you do these you will find them very difficult and "jerky" however the more you do the better you will become.
-
Unclip the resting leg and place it somewhere on the turbo behind. With the working leg try and maintain contact with the pedal stroke throughout so select a gear that allows this. Again don't worry about power/HR as we are just working on the quality of your stroke. Try to drive forward with the foot and at the bottom of the stroke think about 'scraping mud of you shoe' as you pull back.
-
During the spin up sections of the workout concentrate on good form and build up gradually. If you find yourself bouncing on the saddle then that's at high as you want to go for this but you will improve at this next time. You can adjust the gear as you go to allow you to hit the desired cadence.
-
As you improve at these drills then you will find your HR is lower for the given block of work.

Sample Day 9

0:20:00
Core workout - W2

The core plays a vital part while cycling so it is important to make sure it is strong. This will help take pressure/weight off your hands/arms while riding as your core will be holding you in position. It will also give you a good platform to cycle from by allowing your upper body to remain still while fatigue sets in.
-
Complete full routine with no rest, repeat 3 more times so 4 in total with 1min rest between each block.
-
Side Plank - 30sec each side
Back extension - 8 reps, hold for 10sec@top
Bicycle crunch -16 reps (8 each side)
Scissor kick -12 reps
-
Link to you tube demo below:
-
https://www.youtube.com/watch?v=XXDwD4sXQXc&index=2&list=PLZZaEf_-WNbu61IBT_IqAXC4y_ciDr677

Full Winter Cycling Training Plan | 32 weeks | S&C included | 7 hours ave |

$129.99 - Buy Now