Off Season Cycling Plan Weeks 7-12 combo Crosstrain, Strength, Indoor/Outdoor: Intermediate

Average Weekly Training Hours 07:00
Training Load By Week
Average Weekly Training Hours 07:00
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 7-12 are a follow up to the weeks 1-6. The strength training continues to get tougher building more strength that will produce better results after the off season. In addition to this the training get's tougher with slightly longer workouts, and tougher intervals on certain weeks. 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 Intermediate Plan: - Aimed toward the Cat 3,4 Road or equivalent Cat 2,3 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

Sample Day 2
0:30:00
60 second accelerations with 2 min recovery

Pick an aerobic activity of your choice today: running, treadmill, stationary bike, elliptical, rowing machine are all good examples. Do the following workout on the machine of your choice: Warm up easy 10 minutes RPE of 1-3: Then do the following: 10 x 60 second accelerations to RPE 7-9(very hard). Take 2 minutes rest between efforts. Finish the workout very easy RPE 1-2.

Sample Day 2
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

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 4
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

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

Pick a X-training activity such as running, elliptical, stair master, etc that works full body all easy-moderate effort, nothing hard

Sample Day 6
0:49:59
Strength Routine Build

You should be feeling stronger and stronger. Get the full 90 seconds rest between exercises today.

Sample Day 6
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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