12 Week Winter Build With Plyo and Strength Work
Zack Allison, BSE- Source EnduranceAll plans by this Coach
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This is a 12 week training plan for the competitive recreational cyclist to for 12 weeks. This plan is based on 7-10 hours a week to train +/- 2 hours. This program is built by highly educated, experienced, and skilled certified coaches with strong understanding of specificity, and overload stimulus principles. This plan increases in intensity of intervals over the 12 week period and is best supplemented with another more intense spring plan after this 12 week build period.
The periodization for this event is based on a 2 week "on" period, followed by a recovery period varying on the amount of overload. This periodization is based on prior success with Source Endurance athletes to prevent over training while providing the highest level of overload stimulus efficiency in training. Each trainign block gets harder each cycle with intervals changing in intensity as we get closer to your event. The cycles all head towards a peak cycle starting a couple weeks out form the event honing your fitness in preparation for your event dates.
These plans have intensity and zones based on a percentage of threshold. We know that certain percentages of threshold correlate to a desired intensity and overload stimulus. To gain the most fitness please follow the written workouts to the best of your ability in your specific zones based on your threshold. 40-60% of threshold = recovery zone. 60-75% of threshold = endurance zone. 75-88% of threshold = Tempo zone. 88-105% of threshold = Threshold zone. 105+% of threshold = Vo2 max zone. Zones may overlap and the feel may vary day to day. These percentages and ranges allow us to work with heart rate and power zones.
Please email Zallison@source-e.net with any questions.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:47 hrs||3:00 hrs|
|0:27 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||7:47 hrs||3:00 hrs|
||0:27 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor