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3 Month Training Plan- Build into the Race Season (Cat. 2-3 Racer)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Alison Powers - ALP Cycles Coaching

All plans by this Coach
No Ratings

Length

12 Weeks

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

As the road race season draws near, it is important to make sure you are ready and prepared not only for the first races of the season, but to have good fitness that lasts the entire season.

This plan is for the rider who has a good base of strength training and aerobic training (bike riding preferably), as the ride time hours start at 3 on the weekends and there are some challenging plyometric exercises during the week. We assume you know your current FTP (you'll do a FTP test in week 5 to gauge improvement). If you don't we can add a field test in the first week.

If you have done our 12-week off season training plan, you are in a good spot to start this plan.

This plan assumes you have 60-90min during the week to train and 2-5hrs to train on the weekends.

This 12 week training plan has 3 blocks of training that will work to build full body strength and fitness and help prepare you for your first races of the season. The first phase is plyometrics and on bike sprints that are accompanied by aerobic (tempo and sweet spot) workouts. This 3 week block will not only build your aerobic engine it will also make you a more powerful and explosive rider.

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.

The second block of training focuses on making your strong muscles powerful. This 3 week build will focus on building your power and repeatability at threshold as well as your muscular strength endurance.

After a much deserved recovery week, you begin a 3-week race specific build. Now that you have a solid aerobic engine built, it is time to work on anaerobic power and fitness. VO2 and anaerobic workouts are combined with race winning intervals (RWI) and endurance rides. This 3 week build is the final preparation going in to race season. After a 2nd recovery week, you will be strong, fit, fresh, faster on the bike, and ready for the race season.

If you have questions about this training plan, please email Alison@alpcyclescoaching.com. I'll respond quickly!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
7:24 hrs 5:00 hrs
Day Off x2
—— ——
Custom x2
0:25 hrs 0:15 hrs
Other x1
0:22 hrs 0:45 hrs
Strength x1
0:36 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
7:24 hrs 5:00 hrs
Day Off
—— ——
Custom
0:25 hrs 0:15 hrs
Other
0:22 hrs 0:45 hrs
Strength
0:36 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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 10+ 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. USAC Level 2 coach, BICP Level 1 Skills Coach, TrainingPeaks Level 1, Wilderness First Aid, BICP Ride Leader, and NICA Level 2 coach.

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