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Indoor cycling - 12-week Intermediate Pre-season Training Plan

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Indoor cycling - 12-week Intermediate Pre-season Training Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Darian Silk

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This plan is designed to build your cycling fitness over the course of 12 weeks with a series of cycling workouts designed to be completed on an indoor cycling trainer, though they can also be completed outdoors. This plan is progressive in nature with a gradual and steady build in intensity and volume throughout the 12 weeks. Occasional built-in test weeks allow you to track your progress.

This plan has 4-rides per week. The longest ride is 2hrs with most weekday rides being around 1hr with a few weekday rides lasting up to 1.5hrs.

The best time of the year to use this plan would be in the lead-up to your outdoor cycling season.

This plan is best suited for athletes with some experience with cycle training or endurance sport in general. Though this plan is progressive in nature, it is best designed for people who are already engaged in some regular physical activity.

There are full written descriptions of all workouts, but they can also be integrated with smart trainers through compatible online training platforms (such as TrainerRoad, Zwift etc.) which are able to integrate TrainingPeaks workouts. Please see the TrainingPeaks website for more technical information.

Full coaching support is also available for this program. Email darian@teamatomica.com for more info.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:51:00 02:00:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
04:51:00 02:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Darian Silk

Team Atomica

Darian Silk is a coach for Team Atomica coaching and consulting – one of Toronto’s largest and most dynamic endurance training clubs. He has been coaching endurance athletes since 2006. His online programs include full-service coaching, video analysis of swimming and running as well as training plan design and consultation. For those located in the Toronto area he offers 1-on-1 and group coached swim and run programs as well as in-person swim video analysis.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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