Winter Strength and Interval Training Balance Plan

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Winter Strength and Interval Training Balance Plan

Author

Joe Hamilton, MS NASM CPT

All plans by this Coach

Length

12 Weeks

Typical Week

3 Bike, 1 Other, 2 Strength, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters weightloss time goal power based hr based tss based strength

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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The 12 week plan is great for those athletes who have always wondered how to effectively mesh strength training with cycling training in the winter months.
Winter training can be difficult for most, especially for those athletes that have an early spring race on the horizon. This plan takes the periodization of strength workouts and meshes them with the periodization of an effective winter cycling program. This plan provides for adaptation, increased training load, and effective workouts for those athletes who only have 10 or so maximum hours to train. This training plan's goal is to make you the most effective and fit coming out of a winter training program, with hopes of building on that fitness throughout your racing season. All workouts are listed in workout builder and have specific power ranges. The plan works great for those who are stuck indoors (due to weather) and have time for longer rides during the weekend. No lie, this workout is not easy and assumes you are coming into it with some level of average fitness. For best results this workout requires a power meter on your trainer or bike.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:10
Training Load By Week
Average Weekly Training Hours: 08:10
Average Weekly Breakdown

Joe Hamilton, MS, NASM-CPT

Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.

Sample Day 1

1:00:00
25TSS
Z1 Active Recovery Spin

Sample Day 1

1:16:00
97.3TSS
FTP Test

Warm up - 20 minutes of endurance pace and then 3 x 1 minute (1 minute RI) and 5 minute Easy Riding


Ride for 5 minute in an all out effort, then 10 minute easy riding, and then a 20 minute time trial
Cool down 10-15 minutes of easy riding.

Sample Day 2

1:00:00
75TSS
Stabilization

Stabilization training’s focus is to increase/maintain muscular endurance and stability while developing optimal neuromuscular efficiency. The training is proprioceptively based (meaning improving your sixth sense on balance). This phase is also a great time to enhance joint stability and increase flexibility.
This month’s goal is to maintain fitness, increase stretching, and spend some time on muscle groups we have neglected throughout the cycling season. It is suggested these workouts be done 3 times per week to be effective.
See attached workout

Sample Day 4

1:00:00
75TSS
Stabilization

Stabilization training’s focus is to increase/maintain muscular endurance and stability while developing optimal neuromuscular efficiency. The training is proprioceptively based (meaning improving your sixth sense on balance). This phase is also a great time to enhance joint stability and increase flexibility.
This month’s goal is to maintain fitness, increase stretching, and spend some time on muscle groups we have neglected throughout the cycling season. It is suggested these workouts be done 3 times per week to be effective.
See attached workout

Sample Day 5

1:00:00
25TSS
Z1 Active Recovery Spin

Sample Day 6

1:00:00
75TSS
Stabilization

Stabilization training’s focus is to increase/maintain muscular endurance and stability while developing optimal neuromuscular efficiency. The training is proprioceptively based (meaning improving your sixth sense on balance). This phase is also a great time to enhance joint stability and increase flexibility.
This month’s goal is to maintain fitness, increase stretching, and spend some time on muscle groups we have neglected throughout the cycling season. It is suggested these workouts be done 3 times per week to be effective.
See attached workout

Sample Day 8

1:00:00
75TSS
Stabilization

Stabilization training’s focus is to increase/maintain muscular endurance and stability while developing optimal neuromuscular efficiency. The training is proprioceptively based (meaning improving your sixth sense on balance). This phase is also a great time to enhance joint stability and increase flexibility.
This month’s goal is to maintain fitness, increase stretching, and spend some time on muscle groups we have neglected throughout the cycling season. It is suggested these workouts be done 3 times per week to be effective.
See attached workout

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