Off-Season Training Plan for 2020

Author

Jakub Novak

All plans by this Coach

Length

9 Weeks

Typical Week

2 Day Off, 1 Custom, 4 Other, 1 Swim, 2 Strength, 1 MTB, 1 Run, 2 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss power based tss based strength base period

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Summary

This training plan is aimed for road cyclist, from C-Graders to A-Graders cyclists.

The plan allows you to start from the ground up, with no prior fitness, and will lead you all the way to 2 months prior your target peak fitness. Prior commencing this plan it is recommended to have at least 3 weeks of recovery.

This training plan for off-season period contain basic foundation phase - phase that focuses on strengthening your base, followed by advance foundation phase. You should aim to start this plan 5 months prior your main goal.

This training plan also includes :
- Annual Training Planning
- Initial set-up of the plan based on your schedule, goals and body type.
- Coach support via email as you go

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:49
Training Load By Week
Average Weekly Training Hours: 12:49
Average Weekly Breakdown

Jakub Novak

Pro Cycling Coaching

As an ex-professional cyclist I offer higher-end coaching package that is more in-depth with client and coach engagement and contains higher degree of tailoring and use of different approaches.

I provide direction on technique, race tactics, skills, equipment, nutrition, strength, off bike exercises, recovery and I would even get into more “life coach” feedback as well in terms of finding a “right fit” for sport in an athlete’s busy life and lastly.

Checkout more
www.procyclingcoaching.com

Back to Plan Details

Sample Day 1

1:15:00
50TSS
gym training + stretching

- 15 min stretching to warm up
- 45 min core training either home or gym ( see below link )
- 15-30min stretching to get more flexible, relax and slow

reps generally 3sets x 15-20reps but depends on how you feel them. Aim for 40 min with breaks

https://drive.google.com/drive/folders/1VMbpxA6Dwkz_sXFlC5ehw17patC3H_cV?usp=sharing

Sample Day 1

0:30:00
50TSS
evening swim

0,5h swim constant good tempo free style

Sample Day 1

0:20:00
Alternative to Swimming : Yoga for Cyclists 20'

Yoga for Cyclists is designed for cyclists but is a great full body practice for everyone. A well rounded practice that will leave you feeling present, stretched out and open. Relieve stress and tension in the neck, open the shoulders, the chest, the hips, the hamstrings, the feet.

See the video guidance here :
https://youtu.be/YWzRE1BiAvw

Activate through your core and learn to activate in all the places that support you through the spine, the center plumb-line. This practice invites you to really pay attention to the body in a way that will up your game in sport and in life. Physically, yes. But mentally too.

With Adriene - www.yogawithadriene.com

Sample Day 2

2:00:00
100TSS
MTB-moderate effort

Ride mostly 1-3 zones on a rolling course. Some 4-5a is OK on hills. In/out of saddle on hills. Off-road, if possible.

Sample Day 2

0:15:00
stretching 15'-20'

See exercises here :

https://drive.google.com/drive/folders/1L8ncw9E4UJTAv5rw4digP3XTbvuNKmLm?usp=sharing

Sample Day 3

1:00:00
100TSS
endurance running - at your own pace

Running with some intensity - make sure you don't eat any heavy food 2-4h before run

- 15 min good quality stretching for legs - especially thighs and hamstrings 
- 15 min easier warm up tempo run
- run as you feel ideally completing another 30 min of run at endurance pace
- immediately after training 5 min brief stretching of legs ( to minimise muscle injury and recover quicker )

Sample Day 3

0:20:00
Alternative to Running : Yoga for Cyclists 20'

Yoga for Cyclists is designed for cyclists but is a great full body practice for everyone. A well rounded practice that will leave you feeling present, stretched out and open. Relieve stress and tension in the neck, open the shoulders, the chest, the hips, the hamstrings, the feet.

See the video guidance here :
https://youtu.be/YWzRE1BiAvw

Activate through your core and learn to activate in all the places that support you through the spine, the center plumb-line. This practice invites you to really pay attention to the body in a way that will up your game in sport and in life. Physically, yes. But mentally too.

With Adriene - www.yogawithadriene.com

Off-Season Training Plan for 2020

$299.00 - Buy Now