Cycling Pre Season Phase (Intermediate)
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Refund Policy
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 is a continuation of the off season training program (see base phase). This program will test your FTP, or if you don't have a power meter, your threshold heart rate. You will use those numbers for the rest of the program, and likely make adjustments as you go. The final week will retest these numbers so you can make further adjustments going into the early season phase.
This program is designed to introduce long intervals and jump sprints to increase power and on the bike strength, as well as 2 days per week of dedicated strength training. The strength training mixes upper body, lower body, and core with a focus on muscles needed for cycling, and movements that will reduce injuries.
If you have any questions, or would like something more custom to your needs please reach out to me at chrisjudy@phoenixhumanperformance.com, or send a text to 801.230.8008
Enjoy!
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x7
|
14:18 hrs | 3:00 hrs |
|
Strength
x2
|
1:30 hrs | 0:45 hrs |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
14:18 hrs | 3:00 hrs | |
|
|
1:30 hrs | 0:45 hrs | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
