OLD - Off Season Weights (12 week/with riding)

Average Weekly Training Hours 07:51
Training Load By Week
Average Weekly Training Hours 07:51
Training Load By Week

A 13 week OFF Season Training Program with a Fall Foundation and 10 Week Cycling Specific Resistance Training Program that is described here: http://www.fascatcoaching.com/offseasontraining.html The accompanying neuromuscular sprint work in this plan accentuates the gym work to make it cycling specific. Read more about our 4 phase Cycling Specific Resistance Training Program here: http://www.fascatcoaching.com/cyclingresistancetraining.html This plan is perfect for the cyclist to begin in the Fall or early Winter (like December/January) to prepare for the Spring season.

Sample Day 2
1:00:00
EN: Zone 2: Endurance

Wattages should be 60 - 75% of your Functional Threshold Power; Heart rates should be in 70-85% of your threshold heart rate. Choose Flat or Flat-ish Terrain

Sample Day 3
0:45:00
RE: Active Recovery

Quick Cadence, very easy riding. Very little pressure to pedals. NO HARD efforts at all!

Sample Day 4
1:30:00
ST: Muscle Tension: 3x10 min

After a 20+ min warm up in Power Zone 1/2, complete 3x10 min ON, 5 min OFF. Maintain 40-60 cadence throughout the intervals. This is not a power based workout! Your power will naturally rise but you don't have power targets for this.

Sample Day 6
2:00:00
EN: Weekend Group Ride

Weekend Group Ride-Don't worry about intervals, etc today. Work on sticking wheels for the duration. Climbing hills strongly, pacelining together in a group and even launching attacks or trying for sprints. Overall this should be 'moderately hard' effort and also a bit of fun

Sample Day 7
1:30:00
ST: Muscle Tension: 3x10 min

After a 20+ min warm up in Power Zone 1/2, complete 3x10 min ON, 5 min OFF. Maintain 40-60 cadence throughout the intervals. This is not a power based workout! Your power will naturally rise but you don't have power targets for this.

Sample Day 9
1:00:00
EN: Zone 2: Endurance

Wattages should be 60 - 75% of your Functional Threshold Power; Heart rates should be in 70-85% of your threshold heart rate. Choose Flat or Flat-ish Terrain

Sample Day 10
0:45:00
RE: Active Recovery

Quick Cadence, very easy riding. Very little pressure to pedals. NO HARD efforts at all!

Allen Bean
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FasCat Coaching

TrainingPeaks Level 2 Certified Coach, USA Cycling Level 1 Coach and FasCat Coach. As a coach I specialize in working with the athlete to design a training schedule that fits the athlete's real world life and responsibilities.

FasCat Coaching is a full service coaching business. We offer training plans and evaluation, bicycle fit, physiological testing, indoor trainer sessions, speciality training camps, motor pacing, powermeter sales etc... Visit the FasCat Coaching website for details.