ALP Cycles Coaching 12-week Off Season Strength and Training Plan - 2017

Average Weekly Training Hours 05:54
Training Load By Week
Average Weekly Training Hours 05:54
Training Load By Week

The off-season is the perfect time to improve your cycling, work to improve your weaknesses, and have fun while still gaining bike specific fitness. This 12 week training plan has 3 blocks of training and strength phases that will work to build full body strength that is lost during a summer of bike riding and bike racing. The first phase of the training and strength program is the Transition Phase. During this phase, the athlete (you) will gradually build a base fitness of strength and endurance that will later be applied to the more advanced phases of strength and on bike training. This phase includes, body weight exercises that will challenge strength, mobility, and balance. On bike training that will improve your pedaling, cadence, and endurance. After a recovery week, the second phase of training and strength aim to make you are more complete athlete with challenging full body strength exercises and workouts on the bike to increase your leg speed and leg strength. A second recovery week leads into the final phase of training and strength. The strength exercises continue to get more challenging and include plyometrics and balance. The on bike workouts aim to increase endurance and lactate threshold with plenty of tempo (zone 3) and endurance rides. Every Sunday is an "athlete choice" day because we believe the off season should be balanced with other fun activities- hiking, skiing, nordic skiing, yoga, etc. All strength exercises and some of the more complex on-bike workouts come with a YouTube 'how to' video to make sure you understand and are completing each exercises with proper form.

Sample Day 2
0:50:00
Transition WO#1

Strength Training
See document attached and youtube videos for instructions and demos.
Warm-up: https://youtu.be/kvEVjZNfmhI
Workout #1: https://youtu.be/I5J0-4oeqEc
Proper form is essential.

Sample Day 3
1:00:00
Endurance w/ high cadence intervals

60-90 min moderate ride (zones 2-3). Within this ride do 4x3min at 95+ rpm. Focus on smooth high cadence pedaling

Sample Day 5
0:50:00
Transition WO #2

Strength Training
See document attached and youtube videos for instructions and demos.
Warm-up: https://youtu.be/kvEVjZNfmhI
Workout #2: https://youtu.be/k2PODgxAlbk
Proper form is essential.

Sample Day 6
2:00:00
Endurance-Cadence Drills

Get in 2 hours and the main part of the ride is just riding from 56-75% of your FTP .
Within the 2nd hour, get in these pedaling drills. The goal is not to be hammering at threshold, it's more about doing the cadence work. Do 5 minutes with FAST pedaling – Cadence over 105!!! FOCUS on smoothing out the stroke. NO dead spots. SPIN those legs. Then 3 minutes easy.
Ride for at least 10 minutes spinning 90-100rpm.
Next, work on standing and pedaling. Start out with 1 minute out of the saddle and standing, then seated. DO 6 repeats of this, so you do both 6x. CHOOSE a gear that is challenging enough to work the musclesbut do not kill yourself. This is a skill workout- watts not important. You should have lower cadence for these to accentuate and feel the pedal stroke. Then 5 minutes easy, and then 8x1 minute fast pedaling intervals. Each minute is 110-120 rpm, rest for 1minute at a normal cadence…
Cool Down- 10 minutes

Sample Day 6
0:30:00
Skill Session

Work on handling/riding skills. Examples: Figure 8's- steer and carve Clip in- alternating sides Braking- front and rear Race starts Little ring sprints Water bottle pick-up Riding no-handed, taking off arm-warmers, jackets, etc Bunny-hopping Track stands 180 turns Shoulder to shoulder (need partner) King of the circle or box- push people out or make them put a foot down

Sample Day 9
0:30:00
Easy Spin or Cross Train

Optional easy spin. Easy gears, focus on keeping cadence 90+ the entire ride.

Sample Day 9
0:50:00
Transition WO#1

Strength Training
See document attached and youtube videos for instructions and demos.
Warm-up: https://youtu.be/kvEVjZNfmhI
Workout #1: https://youtu.be/I5J0-4oeqEc
Proper form is essential.

Alison Powers
|
ALP Cycles Coaching

The only person, in history, to win all three road discipline Nationals championships in one year (2014), Alison is the owner and head coach of ALP Cycles Coaching. She has been coaching cyclists for 8 years.  Thanks to her background as both a national level ski racer and bike racer, she brings an unparalleled knowledge and skill base to cycling. A USA Cycling Level 2 certified coach, and TrainingPeaks Level 1 certification and is certified as both a Road and CX racing coach from USAC.