10-Week Road Cycling Winter Training Plan

Average Weekly Training Hours 09:46
Training Load By Week
Average Weekly Training Hours 09:46
Training Load By Week

This 10-week plan is designed as a preparation for includes strength training program. Riders will normally have 4-8 weeks of base training prior to beginning this plan. Training zone descriptions http://goo.gl/JP7pDD

Sample Day 2
2:00:00
35mi
L2 Endurance with Bursts

Endurance L2 pace to build your aerobic base. After 30:00-45:00 of riding begin the set with 8 x 8 second bursts out of the saddle at 75% of what your full-out sprint would be. Then ride easy for 10:00, then repeat 8 x 8 second bursts out of the saddle at 75% of what your full-out sprint would be. Finish out the ride at L2 endurance pace to make 2:00:00.

Sample Day 3
1:00:00
15mi
L1 Active Recovery

Light effort, spin the legs at a normal cadence, ride today with elicit repair and assist with recovery. Low power. Coffee shop social pace.

Sample Day 4
1:00:00
20mi
L2 High Cadence Drills

15 minute warm up, then on the trainer ride 10 intervals of 10 x 1:00 @ 110rpm and then 1:00 80rpm easy (for 20:00 total). Then 5:00 easy. 5 x 1:00 @ 110rpm and then 1:00 80rpm easy (for 10:00 total). Then ride easy to make 1:00:00.

Sample Day 5
1:00:00
15mi
L1 Active Recovery

Light effort, spin the legs at a normal cadence, ride today with elicit repair and assist with recovery. Low power. Coffee shop social pace.

Sample Day 6
3:00:00
55mi
L2/5/6 Group Ride

Today's ride is with a fast group. Spend time near the front of the group, staying in a top-10 position up the climbs, and participate in the sprints.

Sample Day 7
3:00:00
45mi
L2 Endurance Force Climbing

Endurance L2 pace on the flat sections. After a good 30+ minute warm up find a 8-12 minute section of rolling hills on a varied course. Try to stay seated up and over the tops of the climbs and down the other side, pushing 60-70rpm in a bigger than normal gear at tempo-threshold level pace.

Sample Day 9
1:00:00
15mi
L2 Endurance with Microbursts on Trainer

Ride for 1 hour on the trainer. At the 20:00 mark complete (5 minutes worth) 20 x :15 second microbursts of :15 @ 150% FTP and :15 @50% FTP. Then ride endurance pace to finish the hour.

Gary Tingley
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USAC Level 1 Professional Cycling Coach

From first year racers to UCI Masters World Champions, locally in Southern California and across the nation; over the past decade I’ve coached all levels of athlete clients to success using highly effective power-based cycling coaching programs that utilize the latest in technology, data analytics, and sports science.

Coaching programs include a Premium TrainingPeaks account, program review phone calls, power file analysis and more. Details and pricing are available at: https://garytingley.com