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12 Weeks to spring fitness (with cross training)

Author

Nicholas Vipond

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Length

12 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This program is designed for riders who are looking to develop fitness for riding in the spring but live in a climate where they can't ride outside during the winter.

It takes you through 3, 4 week blocks of base period with a focus on building your tempo and FTP. The plan starts and finishes with a FTP test to initially set your zones for the program, then to measure your progress.

This plan includes a basic strength training plan.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
4:57 hrs 3:30 hrs
Strength x2
1:45 hrs 1:00 hrs
X-Train x2
4:07 hrs 3:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
4:57 hrs 3:30 hrs
Strength
1:45 hrs 1:00 hrs
X-Train
4:07 hrs 3:45 hrs
Day Off
—— ——

Training Load By Week


Nicholas Vipond

Summit-Consulting.ca

Summit Consulting was founded in 2003 in Ottawa by head coach Nicholas Vipond, with the goal of providing athletes the coaching and mental training skills they needed to perform at their best.

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