Transition to indoor riding

Author

Will Allen

Length

4 Weeks

Typical Week

5 Bike, 2 X-Train, 1 Day Off, 1 Strength

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling

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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Summary

These workouts are excellent for both indoor and outdoor riding. Durations are shortened. Strengthening work included. If you do not know your FTP (Functional Threshold Power) or LT (Lactate Threshold heart rate), contact me and we will help to figure it out (trainandperform@gmail.com). If you have taken a power or heart rate test in the last 18 months, you can use it for these intervals, as they do not require you to be quite as particular as some other types of workouts.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:21
Training Load By Week
Average Weekly Training Hours: 07:21
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1:00:00
Pace Miles (PM)

Do 3 x 10 mins pace miles today. Very focused time during the interval, with a disciplined pedal stroke making a full circle. ISM pace for remaining miles. Go longer if you have time.

Pace Miles (PM) simulate riding on the front of a pack. PM develop sustainable strength and hone your riding form and efficiency. PM are ridden at 68-75 RPM. Intervals will generally be longer (5-60 minutes) and will be ridden at your prescribed PM HR/power. Remaining miles at ISM pace/power.
Focus on full, disciplined pedal strokes all the way around with both legs during each interval. In other words, pedal full circles and feel the continuous pressure your legs exert on the cranks. If you feel yourself lose the pedal stroke (i.e. you bounce, begin mashing the pedals or rock your shoulders), get back to a disciplined stroke quickly.

Sample Day 1

0:30:00
250 A Day

Do 250 total repetitions from the below group of exercises. Do no less than 20 of each exercise (perhaps do less the first week or two so you aren't super sore).

Crunches, pushups, side planks, supermans, lunges, squats, V-ups (situps), standing leg raises (stand straigh, lift your straight leg up as high as possible, targets your hip flexors), laying leg raises (lay on back, lift and lower straight legs, targets lower abdominals).

Sample Day 3

0:49:59
Half hour of power

This is a great workout for a trainer or indoor bike. Warm up quickly (five minutes or so). After your warmup, choose a resistance that is hard but that you can sustain for 1/2 hour or so. Ride at 80 rpm (count it out if you have to). Ride for 30 minutes at your chosen resistance at 80 rpm. Every 50 seconds, accelerate quickly for 10 seconds up to approximately 100 rpm. Drop back to your original pace. Repeat 29 times. Resist the urge to let your cadence drop below 80 rpms. Warm down.

Sample Day 4

1:30:00
In Season Miles

Up to 90 minutes today if you have time. In Season Miles (ISM). HR/Power @ ISM level. Maintain 85-100 RPM.

These are quality endurance miles. You should not feel deeply fatigued after an ISM workout.

Sample Day 4

0:30:00
250 A Day

Do 250 total repetitions from the below group of exercises. Do no less than 20 of each exercise (perhaps do less the first week or two so you aren't super sore).

Crunches, pushups, side planks, supermans, lunges, squats, V-ups (situps), standing leg raises (stand straigh, lift your straight leg up as high as possible, targets your hip flexors), laying leg raises (lay on back, lift and lower straight legs, targets lower abdominals).

Sample Day 5

0:45:00
Yoga Class - Your Favorite Moves

Warm up, then complete a routine of your favorite yoga moves. This can be done at home, at the gym, or on the road. Try it outdoors on a mat for a change of pace. If you have Sufferfest videos, you can use their yoga videos. Otherwise, try Sean Vigue's Yoga videos on youtube: https://www.youtube.com/user/motleyfitness

Sample Day 6

2:00:00

In Season Miles (ISM). HR/Power @ ISM level. Maintain 85-100 RPM.

These are quality endurance miles. You should not feel deeply fatigued after an ISM workout.

Transition to indoor riding

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