3 Month Off-Season Cycling Plan

Designed by coach Ben Greenfield, this 3 month off-season plan for cycling includes detailed daily workouts that show exactly how to let the body repair and recover from a cycling season, while preparing strength, balance, foundation and flexibility for the upcoming season. Training volume consists of 6-10 training hours per week, with a some cycling, and a strong emphasis on cross-training and resistance training. You should supplement this plan with Ben Greenfield's "REV Diet" at http://www.revdiet.com

Sample Day 1
Instructions for the Weekend

You'll notice multiple workouts on Sunday of this week, and on future weekends. You only need to choose ONE of these workouts. Don't do all of them!

Sample Day 1
Treadmill run/walk intervals

Begin with easy 5 minute warm-up jog. Then walk for 5 minutes as fast and as steep as you can. After 5 minutes, return to easy jog for 5 minutes. Continue back and forth from easy jogging to hard walking as long as time permits, up to 1 hour.

Sample Day 1
Aqua Jog 1: aerobic

If you are injured, do this workout rather than the run workout. You can learn everything you need to know about aqua jogging by doing a search for it over at http://www.bengreenfieldfitness.com

10-minute easy jog

Main Set

• 2 minutes straight leg kick; driving from the hip with toes pointed down

• 10-minute steady-state run

• 2 minutes straight leg kick; driving from the hip with toes pointed down

• 10-minute steady-state run

• 2 minutes straight leg kick, driving from the hip with toes pointed down

Cool-down

10-minute easy jog

Sample Day 2
Bike Phase 1

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html



Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit.



Lateral Hip Hikes - 12-15x

One Arm Overhead Lunge - 12-15x per leg

Glut Medius Band Walks - 12-15x

(can order bands from http://www.performbetter.com/?kbid=2276)

Balance Disc/Ball Alternating Overhead Press - 12-15x per side

Alternating Cable Rows - 15-20x per side

Sample Day 3
Skills & Force

20 minute gradual build to warm-up, then for the next 20 minutes alternate between 60 seconds at 70-80rpm and 60 seconds at 100-110rpm (HR no higher than Zone 4 for fast spin efforts). Finish with 3x4 minute hard climbs at 50-60rpm and high resistance. 4 minute recovery spin after each. Grind!

Sample Day 3
Aqua Jog 2: Intervals

If you are injured, do this workout rather than the bike workout.

Warm-up

10-minute easy jog

Main Set

5 20 seconds hard, 40 seconds easy

4 to 6 90 seconds hard, 3-minute easy rest interval

Cool-down

10-minute easy jog

Workout Total: 43-52 minutes

Sample Day 4
Bike Phase I

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html



Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit.



Push-up - 12-15x

Notes: This exercise can be made more difficult placing a stability ball under feet.

Single Leg Row and Throw - 8-10x

Side Plank Rotation - 12-15x

Cable Torso Twist - 12-15x

Running Man Row - 12-15x

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.