Off Season Cycling Plan Weeks 1-6 combo Crosstrain, Strength, Indoor/Outdoor: Advanced

Average Weekly Training Hours 08:12
Training Load By Week
Average Weekly Training Hours 08:12
Training Load By Week

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 3 days 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 Advanced Plan: - Aimed toward the Cat 1-3 Road or equivalent Cat 1 Mtn biker - Workouts 6 days a week: Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday - Workouts range from 1-3 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

Sample Day 2
0:15:00
Core workout

Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.

Sample Day 2
0:25:00
Activity of your choice; consistant effort: lower body emphasis

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
0:20:00
Cyclist Strength Routine: full body

This week should be a step up from what you have done. Start to challenge yourself this week.

Sample Day 3
1:19:59
LT HR Indoors

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 3
1:19:59
20/20's: 1 x 20 min. (alternative workout)

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 4
0:15:00
Core workout

Perform the exercises listed in the workout. Take 90 seconds rest between sets and exercises.

Sample Day 4
0:25:00
Activity of your choice; consistant effort: lower body emphasis

Pick a X-training activity such as running, elliptical, stair master, etc that works mainly your legs today: all easy-moderate effort, nothing hard

Drew Edsall
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Coachdrewedsall.com Llc / Mtbfitness.com

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