1.3 - SEASONAL: BUNDLE - 36 weeks Int/Adv Riders by Hunter Allen

Average Weekly Training Hours 13:29
Training Load By Week
Average Weekly Training Hours 13:29
Training Load By Week

OVERALL PLAN:
This 36 training plan will take you through your winter, spring, and summer training. This training plan is built for anyone training with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.

WINTER FOCUS:
This plan can be started anytime during the winter and it also includes two weeks of BONUS workouts at the end of the plan. These BONUS workouts are for you to plug in and use throughout the winter, if needed. The plan is complete without them but these are just BONUS workouts for you overachievers! Your strength training portion of this plan is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. As winter continues, you move into building your power or muscular endurance and strength. The last four weeks of the plan have you progressing into sub-FTP work and will begin prepping you for better weather and the upcoming race season!

SPRING FOCUS:
This plan is specifically made for spring training and has options for racing on the weekends or group rides. This plan has 3 different weekend options built in.
*Please note that the hours in the sample plan reflect the total hours for the 3 weekend options.
The goal of this section of the plan is to increase your threshold and be ready to ride or race strong on the weekends. To get the most out of this section of the plan it is important that you go through the testing protocols listed in the bonus week in order to make sure of your threshold range once more. Please read the accompanying documents in attached as well.

SUMMER FOCUS:
This part of the plan also assumes that you will either be racing or riding hard on the weekend so has 3 different weekend options built in.
*Again, please note that the hours in the sample plan reflect the total hours for the 3 weekend options.
This part of the plan is perfect for someone who is ready to make their summer the best ever! It's a perfect way to keep the fitness you have (even improve it) and sharpen and hone your sprinting and anaerobic power.

Sample Day 1
1:30:00
Winter Strength Training Program FST WK 1

We are focusing on your “functional strength” today with our Core/Balance/plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you stretch and warm-up with 5 minutes of cardio!

Sample Day 2
1:30:00
45.4TSS
ACTIVE RECOVERY - Easy Spin (1:30)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 3
1:15:00
Winter Strength Training Program SR WK1

Today complete a scheduled Strength Resistance Workout! These workouts are focused on building total-body strength by focusing on large muscle set lifts. I suggest starting on machines but moving to free weights as you get fitter will help. Also, review the alternate workouts to mix it up some!

Make sure you warm-up with 5 minutes of cardio!

Sample Day 4
2:00:00
97.9TSS
Trainer: one leg pedaling efforts, 10 min TEMPO (2:00)

WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: Begin with 10 one-leg pedaling efforts. These efforts are 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Switch immediately from one leg to the other until you have completed all 20 efforts. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS2:
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3:
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MS3: Finish with 25 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on keeping your cadence in the 85-95 range.
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CD: 15-20 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:30:00
Trainer: one leg pedaling efforts, 10 min TEMPO

WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: Begin with 10 one leg pedaling efforts. These efforts 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS:
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MS 2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3:
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MS3: Finish with 10 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on keeping your cadence in the 85-95 range.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
1:30:00
Winter Strength Training Program FST WK 1

We are focusing on your “functional strength” today with our Core/Balance/Plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you warm-up with 5 minutes of cardio!

Sample Day 5
1:30:00
Winter Strength Training Program FST WK 1

We are focusing on your “functional strength” today with our Core/Balance/plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you stretch and warm-up with 5 minutes of cardio!

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.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.