12 Weeks to spring fitness (with cross training)
Author
Nicholas Vipond
All plans by this CoachLength
12 Weeks
Typical Week
1 Day Off, 2 Strength, 3 Bike, 2 X-Train
Longest Workout
3:30 hrs
Plan Specs
cycling road cycling intermediate
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Summary
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.
Stats
Sample Day 1
At gym do a variety of workout with 3 sets of 15 on upperbody exercises and 4 x 15 on all lower body exercises
Exercises can include:
Squats, front lunges, back lunges, leg extensions, hamstring curls, dead lifts, calf raises leg lifts, any plyo's
Bench press, chest flys shoulder press, seated row, standing row, back flys, tricep extension, bicep curl.
Plus abs
Sample Day 1
On trainer or rollers include the following in ride.
Include 15min of varing intensity warm up and end with 10min easy zone 1 cool down.
Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 4-5 times. Small chain ring. effort should be similar to a long ride, work on not allowing your hips to rock. if they begin to rock back the cadence off a little.
This drill should be spread over duration of ride.
Sample Day 2
Train how you feel in sport of your choice, be active for whole duration should be endurance based and focused on zones 1 and 2
Sample Day 3
a. After a 20 min warm up of varying cadences from 70rpm to 110 rpm complete the following 3 sets with a 5min rest between sets and cool down for 15min at the end In a gear that allows you to easily spin at 90 rpm.
i. Set 1 – in gear 2 x 5 ride 1 min at 70 rpm, 80rpm, 90rpm, 100rpm, and 110rpm
ii. Set 2 – at 90rpm ride 1 min in gear 2x3, 2x4 2x5, 2x6, 2x7 2x8
iii. Set 3 – at 90 rpm ride 1 min at 11rpm, 100rpm, 90rpm, 80 rpm and 70rpm
finish ride with 10min of zone 1 at 90-95rpm
Sample Day 4
At gym do a variety of workout with 3 sets of 15 on upperbody exercises and 4 x 15 on all lower body exercises
Exercises can include:
Squats, front lunges, back lunges, leg extensions, hamstring curls, dead lifts, calf raises leg lifts, any plyo's
Bench press, chest flys shoulder press, seated row, standing row, back flys, tricep extension, bicep curl.
Plus abs
Sample Day 5
Train how you feel in sport of your choice, be active for whole duration should be endurance based and focused on zones 1 and 2
Sample Day 6
Train as you feel in endurance zone 2 - 3 doing the training method of your choice. This Can be done on the bike or any other method of training you wish. You can combine training methods as well to add to the total duration.