Off Season Cycling Plan Weeks 1-6 combo Crosstrain, Strength, Indoor/Outdoor: Beginner
Author
Drew Edsall
All plans by this CoachLength
6 Weeks
Typical Week
2 Day Off, 1 Other, 4 Strength, 2 X-Train, 2 Bike
Longest Workout
1:10 hrs
Plan Specs
cycling road cycling
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Summary
This is a 6 week routine for Off Season Cyclist(road, cyclo cross, and mountain bike).
Focus is on a combination of xtraining, strength work, and indoor/outdoor cycling.
Weeks 1-6 will introduce you to the routine where you will have multiple xtraining options(you choose what you have). In addition to this, you will strength train 3 times a week to work on building strength in the off season to help prevent injury next year, and also build muscle that will help put more power to the pedals when the training starts to pick up.
Also, you will ride 2 times a week, either indoor or outdoors(depending on what you can do). These workouts are set up to maintain what you have worked so hard to build in season. They are short and sweet!
Details of the Beginner Plan:
- Aimed toward the Cat 4,5 Road or equivalent Cat 3 Mtn biker
- Workouts 5 days a week: Tuesday, Wednesday, Thursday, Saturday, Sunday
- Workouts range from 1-2 hours a day including on the weekends
- Xtraining includes any of the following activities: running, elliptical trainer, rowing machine, stair master, etc. You pick what you have access to and do the workout according to the detailed instructions the workout provides
- You do not need a HR monitor: workouts are set up using both HR and/or RPE. See attachment for these details after purchasing the plan
Stats
Sample Day 1
This week should be a step up from what you have done. Start to challenge yourself this week.
Sample Day 1
Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.
Sample Day 1
Pick a X-training activity such as running, elliptical, stair master, etc that works mainly your legs today: all easy-moderate effort, nothing hard
Sample Day 2
This is your workout if you have a HR monitor. If you don't have a HR monitor, then do the alternative workout today
Ride easy to moderate, Zones 1-2, for 20 minutes. Follow this with 3-5 x 30 second accelerations to TT pace and above with 2 minutes rest between each. Then do 3 x 8 minute all out TT's/intervals. Take 5 minutes rest between each. Record average HR for each.
After the workout, take the average HR for these intervals, and follow the directions in the Introduction to Training PDF document that was attached to your purchased training program.
Cool down for 10-20 minutes easy spinning in Zones 1-2.
Sample Day 2
This is the alternative workout today if you don't have a HR Monitor.
Warm up 5-10 minutes easy.
Then, perform the following intervals: 1 x 20 minutes. Within each 20 minute interval, do the following: 20 seconds hard, 20 seconds easy. Pace yourself. The hard 20 seconds shouldn't be a max out effort.
Sample Day 3
Pick a X-training activity such as running, elliptical, stair master, etc that works mainly your legs today: all easy-moderate effort, nothing hard
Sample Day 3
Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.