10 Weeks to Comfortable Midlander

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10 Weeks to Comfortable Midlander

Author

Peter Cummings; Licensed USA Cycling Coach

All plans by this Coach

Length

10 Weeks

Typical Week

3 Bike, 2 Strength

Longest Workout

3:45 hrs

Plan Specs

cycling road cycling intermediate

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:22
Training Load By Week
Average Weekly Training Hours: 05:22
Average Weekly Breakdown

Peter Cummings

Plan2Peak :: Endurance Sports Coaching

TrainingPeaks and WKO+ Expert. Coaching full time over 14 yrs. Extensive background - Strength & conditioning programming. Results are the Difference!

Coaching Programs - Start up fees $200-$500, monthly fees $199-$499/mth. Other Training options: Training Plans and Computrainer Training Center Workouts. Testing Services: Functional Threshold Power calculation, Functional Movement Screening and power profiling.

Annual Training Plan creation using HR or Power prescription also available.

Sample Day 1

1:00:00
On a Trainer or on the road

Spin-ups. Warm up well then slowly increase your pedal cadence (spin-up) to max rpm over a 30 second period. When you begin to bounce, back off and then hold it for several seconds. Then take some time to pedal easy and recover completely then repeat spin up several times. Stay RELAXED!

Sample Day 2

1:00:00
Circuit Training

After warm up go thorugh a Weight training circuit 3 times - USE LIGHT WEIGHTS. Alternate between 3 lower body exercises and 3 upper body exercise. Cool down with 20 minutes of spinning on bike in easy gear/resistance at high rpm.

Sample Day 5

1:00:00
Circuit Training

After warm up go through a Weight training circuit 3 times - USE LIGHT WEIGHTS. Alternate between 3 lower body exercises and 3 upper body exercise. Cool down with 20 minutes of spinning on bike in easy gear/resistance at high rpm.

Sample Day 7

1:30:00
Bike Ride

Ride in HR zones 1-2 or at a Percieved Exertion of L3-4 (out of 10). If weather doesn't permit an outdoor ride use your trainer or stationary bike. Use gears to simulate small rolling hills.

Sample Day 8

1:00:00
Trainer or road--Spin-ups

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 9

1:00:00
Circuit Training

After warm up go through a Weight training circuit 3 times - USE LIGHT WEIGHTS. Alternate between 3 lower body exercises and 3 upper body exercise. Cool down with 20 minutes of spinning on bike in easy gear/resistance at high rpm.

Sample Day 12

1:00:00
Circuit Training

After warm up go through a Weight training circuit 3 times - USE LIGHT WEIGHTS. Alternate between 3 lower body exercises and 3 upper body exercise. Cool down with 20 minutes of spinning on bike in easy gear/resistance at high rpm.

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