Road or MTB 52 Weeks 3-4 Days per Week Intermediate

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 12:28



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Road or MTB 52 Weeks 3-4 Days per Week Intermediate is a 52 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 3-4 days per week.

This plan builds progressively, so that most of your workouts will get a little harder and your weekend workouts will get a little longer throughout the year. You will see improvement along the way, so you will be ready for the longer harder workouts when you reach them in the plan. Many times there are multiple workouts for each day, but you will have some choices, so don't be deceived by the hours per week thinking that you have to do all of the workouts shown on a single day.

This plan is a great way to give yourself structure and keep you focused throughout the year. You will emerge at the end of the plan year a stronger rider!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Sample Day 1
2:00:00
JUST WEIGHTS

Congratulations on starting your official training program! This is a comprehensive road cyclist program that will take you on a full year of training. This plan is made to be a guideline for your year of training and will help you throughout the season. The workouts in this plan are meant to help you improve your overall fitness so you will ride faster, stronger and longer. Cycling is an endurance sport and it takes time and hard work to improve, so don't get frustrated if you are not seeing the improvements in the first month or two. You will need to give yourself 12 weeks of focused and disciplined work in order to see those improvements. Each of these workouts are based on your Rate of Perceived Exertion on a scale of 1 to 10 (see the supporting documents to understand this scale), and also your threshold heart rate or threshold power(wattage). Your threshold heart rate is your best average heart rate for an hour. Go as hard as you can for an hour and the average heart rate would be your threshold heart rate. Threshold power(wattage) is the same. Ride as hard as you can for an hour and the average wattage is your threshold power. You might also not have any intensity specified in the workouts and the workout could be based on your cadence and time, so be aware of that as well. Many times you will see in the title of the workout and in the description that the workout is to be done on an indoor 'trainer', but all of these workouts can also be completed outside as well. Just adapt them to an outdoor workout if you are riding outside on that day. Please see the accompanying documents on www.antrenmanyap.com for more details on these concepts.

Every 8 to 12 weeks after your initial 12 weeks, you should see improvement, so be consistent and work hard. These first 12 weeks include weight training which are great to do in the off-season, but if you are starting this plan during the season, it's best to skip the weights and do them in the off-season later in the year. These first 12 weeks include resistance training in the gym, cross-training indoors and outdoors, trainer workouts and of course outside cycling as the weather permits. Be sure to purchase and download your winter weight program that goes with this when you are ready to start your off-season gym work. 12 weeks of resistance training is perfect for a cyclist and working out in the gym helps to balance muscle groups, strengthen areas that have been neglected this past season and also can help put on muscle mass in the legs if needed.

Again, you are using this plan as a guideline to help you and it's o.k if you miss workouts. If you only have 3 days a week to workout, then pick 3 workouts from the week and put them into your daily calendar how they best fit. When you do miss a workout, do not try and go back to squeeze it in and then push the other workouts forward. It's better to just start the next workout and move on. On the weekends, many times you'll have two or three optional workouts, which will help you pick the one that's best for your day. When in doubt of what to do, your workout should be what we call a "sweetspot" ride which is riding at a hard tempo pace, where you are having to focus and push yourself to stay on the edge a little bit. This is a great ride as you are always riding hard and pushing yourself, but not so intensely that you mess up your next few workouts. Also, sometimes the time of the workout and what is written as the description of the workout does not match perfectly. When you notice this, always do what is written in the description as sometimes the titles of the workout don't match properly.

So, lets' get started.... Today is a big day and a major change from the bike to the weight room. So, let's take it easy these first 3 weeks. It's important to that you just move the weight around this week and start getting the body used to the effort!
Take your time today and learn the machines, ask for help if you are unsure of something! Training in the gym is about HELPING you to get faster for next season, NOT about injuring yourself this winter! It's better to always be conservative than agressive in the weight room.
Remember, you are a skinny cyclist! Not a muscle-head, nor do you care to be! So, keep it in perspective and let's make all of your body stronger this winter!

Sample Day 1
1:00:00
trainer spin- cadence drills

EASY Trainer spin -- one hour... small ring with CADENCE in the 100+ range for the first 30minutes. Then in the 2nd 30minutes, use the same gear, but more of a normal cadence and every 2minutes PUNCH it for 8 seconds and goto to two gears harder. Fast Cadence and make those legs feel a short burn and then recover.....
This shouldn’t really give you High Heart rate’s, but will be overall tough on the legs.

Sample Day 2
1:30:00
EASY ride!!

1-2 hours, just easy and riding easy and endurance pace
No watt's over 55% of your Threshold watts, or 68% of your threshold Heartrate(HR), or about a 3 on the RPE(rate of perceived exertion scale).

Sample Day 3
2:00:00
Weights

Just getting in your resistance training today! Make sure to work those abs and low back as well.
STRETCHING!

Sample Day 4
1:25:00
Trainer- one leg pedaling intervals,and 20minutes sub LT

Be sure to do 1.25hours on the trainer- 10 minutes warm-up and then do 10 one leg pedaling intervals
– 1 minute each leg.
Then 15 minutes easy,
and then do 10 x 1 minute fast pedaling keeping cadence over 100, but watts below 80%, or HR below 85%, RPE is 3-4, with 2 minutes recovery between each.
Finish with 10 minutes at watts of 85%, HR 89% and RPE 4-5, and cadence in the 85-95 range.
Cool-down 15 minutes easy spinning

Sample Day 5
2:00:00
Weights

Just getting in your resistance training today! Make sure to work those abs and low back as well.
STRETCHING!

Sample Day 6
2:30:00
Medium, Endurance ride

WU: 30 minutes warm-up, just spinning at a nice easy pace- Watts<68%, HR< 75%, RPE is 2.
MS: 1.5 hours of riding with watts 75-80%, HR 80-85% and RPE 3-4, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average endurance pace today.
CD: 15 minutes just easy pedaling.