Cycling Base Off Season 12 weeks for all Levels / Base de Ciclismo Pretemporada 12 semanas.

Author

SWIMLAB / SWIMLABTEAM.ES

All plans by this Coach

Length

12 Weeks

Typical Week

4 Day Off, 4 Bike, 2 Strength

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss multi day power based hr based pace based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Cycling Base Off Season 12 Weeks. I built this plan as the ultimate plan to guarantee an overall improvement in all your power zones with the main focus on your FTP.

FTP (Functional Threshold Power), LT (Lactate Threshold) or Wattage. The goal here is to raise your W/Kg (Watts/Kilogram). There are only two ways to do that, lose weight or increase your power output. Here we are going to focus on increasing your power output. This plan progressively builds your FTP with work at your SST (Sweet Spot) (88-93% of FTP), work right at your FTP and also VO2 Max, AC (Anaerobic Capacity) and even touching your sprint in the NP (Neuromuscular Power) zone.

Designed and written by SWIMLAB . The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that SWIMLAB uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a SWIMLAB Training Plans
• Oportunity to have a plan in spanish or english version.
• All plans are backed by SWIMLAB 100% Guarantee
• Exclusive Membership to our private SWIMLAB Training Group on Tenerife, Spain...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...

For more information visit: SWIMLABTEAM.ES


Base de ciclismo fuera de temporada en 12 semanas. Este plan lo desarrolle como el mejor para garantizar una mejora general en todas sus zonas de energía con el enfoque principal en tu FTP.

FTP (umbral de potencia funcional), LT (umbral de lactato) o potencia. El objetivo aquí es aumentar su W / Kg (vatios / kilogramo). Solo hay dos formas de hacerlo, perder peso o aumentar su potencia de salida. Aquí nos centraremos en aumentar su potencia de salida. Este plan construye progresivamente su FTP con el trabajo en su SST (Sweet Spot) (88-93% de FTP), funciona directamente en su FTP y también VO2 Max, AC (capacidad anaeróbica) e incluso toca su sprint en el NP (poder neuromuscular) )

Diseñado y escrito por SWIMLAB. Los entrenamientos incluidos en estos planes de entrenamiento pioneros y examinados son los mismos entrenamientos que SWIMLAB usa con sus propios clientes. Probado en campo y podio garantizado

Descubra los beneficios de un SWIMLAB Training Plan.

• Oportunidad de tener un plan en castellano o inglés.
• Todos los planes están respaldados por SWIMLAB 100% Garantízado ...
• Membresía exclusiva a nuestro grupo de entrenamiento SWIMLAB privado en Tenerife, España ...
• Nuestros planes satisfacen las necesidades de ciclistas y triatletas de resistencia de todas las habilidades...

Para más información visite: SWIMLABTEAM.ES

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:30
Training Load By Week
Average Weekly Training Hours: 08:30
Average Weekly Breakdown

SWIMLAB / SWIMLABTEAM.ES

With over 15 years of academic, training and competitive experience, SWIMLAB shares a training method that leads you to project your goals and archieve them.
With my sportings experience in SWIMLAB, we adapt your time and space to training, standing out for being a full time team and the complete disposal of the innovative athlete, as the aplication of new training methods.
LIVE THE SWIMLAB EXPERIENCE...

*Degrees available to the interested.

Back to Plan Details

Sample Day 1

1:10:00
76.6TSS
Fitness Test: FTP and Threshold HR

Con este Test te ayudara a conocer tu umbral cardiaco y tu FTP.
This fitness test helps you to set your FTP and heart rate thresholds.


15´ Z1- Z2,
5 x (15´´ Z4 + 45´´ Z2).


20´ A tu maxima Capacidad. Trabaja lo mas duro que puedas mantener por 20 minutos.


At maximal steady state time trial. Go as hard as you can sustain for 20-minute

30´ Z2.

Sample Day 2

1:00:00
49TSS
Entrenamiento Cruzado / Cross Training.

El entrenamiento cruzado te complementa como ciclista y no te afecta de manera adversa. Muchos atletas se enfocan en trabajos de movilidad o trabajos de fuerza .... Escucha a tu cuerpo y si necesita descanso una actividad regenerativa puede ser mejor.
Your cross training should compliment your riding and not adversely affect it. Many riders will find some focussed mobility work or dedicated strength training to be very beneficial. Listen to your body and, if necessary, some rest or a restorative activity may be better.

Sample Day 3

1:04:00
55.7TSS
Intervalos Tempo / Tempo Intervals

Tempo ... mantener Z3 entre 80-85% FTP
Tempo ... stay in Z3 between 80-85% FTP

Sample Day 4

1:00:00
49TSS
Entrenamiento Cruzado / Cross Training.

El entrenamiento cruzado te complementa como ciclista y no te afecta de manera adversa. Muchos atletas se enfocan en trabajos de movilidad o trabajos de fuerza .... Escucha a tu cuerpo y si necesita descanso una actividad regenerativa puede ser mejor.
Your cross training should compliment your riding and not adversely affect it. Many riders will find some focussed mobility work or dedicated strength training to be very beneficial. Listen to your body and, if necessary, some rest or a restorative activity may be better.

Sample Day 5

0:30:00
8TSS
Masaje con Foam Roller. (Archivo Adjunto)

Modelo de Sesion Foam Roller...
Foam Roller Session ...

Sample Day 6

3:00:00
144.3TSS
Salida Aerobica/ Endurance Ride

Endurance Ride
Salida Aerobica

Sample Day 8

1:04:00
55.7TSS
Intervalos Tempo / Tempo Intervals

Tempo ... mantener Z3 entre 80-85% FTP
Tempo ... stay in Z3 between 80-85% FTP

Cycling Base Off Season 12 weeks for all Levels / Base de Ciclismo Pretemporada 12 semanas.

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