Winter Base FTP/Power Threshold Foundation 12 Weeks Basic

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Winter Base FTP/Power Threshold Foundation 12 Weeks Basic

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

14 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling intermediate advanced power based hr based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Winter Base FTP/Power Threshold Foundation 12 Weeks Basic is a 12 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 10:30-16:15 hours per week (excluding Rest Weeks). You will need to be able to devote between 2:30-6 hours to training on your weekends.

My winter plans are designed to make the following season even better than ever. There is a 12 week weight training plan that I designed specifically for endurance cyclists which will improve your overall strength and balance muscle groups, but limit any muscular weight gain. These workouts can be used indoors on your trainer and are designed to ensure you continue to improve your overall fitness, without peaking in January!

*Includes 2 bonus weeks of workouts. Scroll forward to weeks 13&14 to see the 2 FREE bonus weeks of workouts you can use anytime!*

Winter is where your season is “made”, so it’s absolutely critical that you train this winter and plan for next year.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:50

Sample Day 1

1:00:00
50.9TSS
ENDURANCE Ride (1:00) WU/CD 10'

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 10 minutes of easy pedaling.

Sample Day 2

1:30:00
76.3TSS
ENDURANCE Ride (1:30)

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:40:00
84.3TSS
Trainer One Leg Pedaling 20 x :60, ENDURANCE 1 x 15, Fast Pedals 10 x :60/2 & TEMPO 1 x 10 (1:40) WU 10'

WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
----------
MS1: Begin with 10 one-leg pedaling efforts. These efforts are 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Switch immediately from one leg to the other until you have completed all 20 efforts. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS2:
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3:
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MS3: Finish with 10 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on keeping your cadence in the 85-95 range.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4

1:00:00
Trainer Pedaling Efficiency WU/CD 10'

Working on pedaling efficiency.
Can be done on Trainer or outside.
WU:10- minute warm-up
MS: Start with 1 minute standing,
FOCUSING on your UPSTROKE(pull calf-muscles up), while standing.
Then seated and focusing on pushing with the hamstrings for 2 minutes.
DO 6 repeats of this, so you do both standing and seated 6x.
CHOOSE a gear that is challenging enough to work the muscles, but let the cadence drop to 70 on the seated stuff.
Then 5minutes easy, and then (8) x 1 minute fast pedaling intervals. Each minute is 110- 120rpm, rest for 1minute at a normal cadence…
CD:10 minutes.
*What's the wattage difference between the seated and the standing? Compare that to the HR difference as well.*

Sample Day 5

1:30:00
76.3TSS
ENDURANCE Ride (1:30)

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6

2:30:00
144.7TSS
ENDURANCE/TEMPO Ride (2:30) WU 30'

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at ENDURANCE (Power Z2, HR Z2, RPE 2-3)/TEMPO (Power Z3, HR Z3, RPE 3-4) and hold this pace for the prescribed workout time.
Try not to spend much time over 85%, but if you have to go over on a hill or something, that's fine. Keep cadence in the 90-95rpm range.
---------
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7

2:30:00
137.2TSS
ENDURANCE with NP Bursts 10 x :08 (2:30)

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 2.5 hours. Throughout the ride, do 10 x 8 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). For this workout, complete the BURST as an 8 second sprint effort, out of the saddle, and at an effort of 80% of what you would do a full sprint.
The goal is to get your cadence HIGH (over 105rpm), create a hard, sharp effort in the muscles and begin to improve your neuromuscular capacity.Make sure cadence stays high. Vary terrain.
---------
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

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