SEASONAL: WINTER Training Plan - 12 week - Intermediate (Cat 3-5)

Average Weekly Training Hours 11:35
Training Load By Week
Average Weekly Training Hours 11:35
Training Load By Week

This 12 week winter training plan is made for any racer in the Category 3, 4, 5. I have built this plan with power AND heart rate in mind and perceived exertion, so even if you don't have a power meter, you can use your HRM to do the workouts or just use your perceived exertion. Race season will be here before you know it and now is the time to begin preparation so that you are ready for your events or races in April. You are going to have to be ready for VO2 efforts on the gravel, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. I have built this plan taking all of these demands into account and it will prepare you thoroughly well for a top performance at any race or event this season. This is not a plan for the mediocre or pack filler. If you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts. You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. I have built this with power AND heart rate in mind, so even if you don't have a power meter, you can use your HRM to do the workouts. Get this plan now and I know you'll enjoy the guidance, workouts and plan as it will bring more focus to your workouts and also let you in on the secrets to succeeding during your season!

Sample Day 2
1:15:00
ENDurance Day

WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!!

Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 3
1:15:00
ENDurance Day

WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!!

Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 4
1:15:00
ENDurance Day

WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!!

Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 5
0:45:00
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: Level 1 / HR: Zone 1) today, take it easy and look at the scenery. It's important that you rest today, so that you do a great test tomorrow. So save those legs for a big effort!

Sample Day 6
2:00:00
Functional Threshold Test (FTP) - 20 Minutes Only

WU: Warm up for 20+ minutes of riding, starting out at PW:Level 1 or HR: Zone 1 and moving into PW: Level 2 or HR: Zone 2. During warm-up completed 3 x 1 minute efforts of “fast pedaling” at a 110 RPM cadence or above.

MS#1 – Once warmed up, completed a 5 minute effort at your perceived threshold. This is a hard effort but not all out. Should be hard to breathe but not leave you breathless. Once complete, ride in your PW: Level 1 or HR: Zone 1 for 10 minutes, spinning and recovering then move to MS#2

MS#2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result. Find a long stretch of road or preferably a low grade climb where you can ride for 20 minute without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate and or distance so we can measure results.

CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 7
1:15:00
ENDurance Day

WU: 10 Minutes working Endurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride prescribed time in the ENDurance Zone (PW: Level 2 / HR: Zone 2 / PE: 3-4). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!!

Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 9
1:00:00
Sweet Spot Training (SST)

WU: 15 Minutes working ENDurance (PW:Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 15 Minute Intervals at 89% - 92% of FTP (PW:90% of FTP / HR: 92% of Threshold Heart Rate / PE: 6-7) with 5 minutes recovery in-between, Ride all other time in ENDurance zone. Terrain: Flat to Rolling; Cadence: 85 - 105.

CD: 15 Minutes

See the attachment(click paper clip above) to this workout for an easy to understand graph about Sweet Spot Training, or refer to Page 81 in my and Andrew Coggan's book, "Training and Racing with a Power Meter".

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

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