3 Month Training Plan- Strength, Plyometrics, FTP Building -Advanced rider - 2020

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3 Month Training Plan- Strength, Plyometrics, FTP Building -Advanced rider - 2020

Author

Alison Powers - ALP Cycles Coaching

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 Strength, 4 Bike, 1 Other

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters weightloss power based strength base period

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Summary

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 2 blocks of training and strength phases and 1 phase of plyometrics and lactate threshold training that will work to build full body strength and fitness and help prepare you for your first races of the season.

Before beginning this training and strength program, we assume you have a basic base of strength and aerobic exercise training.

The first phase of this training plan is the Hypertrophy 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, plyometrics, and on bike training. This phase will 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.

After a recovery week, you will move into the second phase of training and strength. These new 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, CX racing, etc.

A second recovery week leads into the final phase of training and strength; plyometrics and on-bike sprints. Strong muscles now become powerful muscles as you progress into explosive movements. Your aerobic engine continues to grow with plenty of LT training and some VO2 max workouts.

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:25
Training Load By Week
Average Weekly Training Hours: 08:25
Average Weekly Breakdown

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 9 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.

Sample Day 1

1:00:00
Hypertrophy Workout 2020

Strength Training
See document attached and youtube videos for instructions and demos.
Warm-up: https://youtu.be/OML-nQqwr-g
Workout: https://www.youtube.com/watch?v=AXbHeShLO44&t=145s
Proper form is essential.

Sample Day 2

1:15:00
Muscle Tension Intervals (MTI)

Warm-up then
4x5 min MTI-intervals with high resistance or load (or uphill) at 60-70 rpms.
3-5min RBI- rest between intervals
MTI Demo: http://youtu.be/9voVkAr53MM

Sample Day 4

1:00:00
Hypertrophy Workout 2020

Strength Training
See document attached and youtube videos for instructions and demos.
Warm-up: https://youtu.be/OML-nQqwr-g
Workout: https://www.youtube.com/watch?v=AXbHeShLO44&t=145s
Proper form is essential.

Sample Day 5

3:00:00
Endurance with Tempo

Steady zones 2 endurance ride. Within this ride, do 3x12 min Tempo (zone 3) at 95+ rpm

Sample Day 8

0:30:00
Easy Spin or Cross Train

Optional easy spin or cross train (run, nordic ski, fat bike, etc). Easy gears, focus on keeping cadence 90+ the entire ride.

Sample Day 8

1:00:00
Hypertrophy Workout 2020

Strength Training
See document attached and youtube videos for instructions and demos.
Warm-up: https://youtu.be/OML-nQqwr-g
Workout: https://www.youtube.com/watch?v=AXbHeShLO44&t=145s
Proper form is essential.

Sample Day 9

1:15:00
High Cadence w/ Seated Sprint

Warm up then
4 x 5 min intervals at varying cadences.
2 min RBI- rest between intervals

Goal rpms (1min at each): 95, 100, 105, 110, 115 ( but only go as fast as you can while keeping perfect form)
* Last 15 sec of each5min interval add seated sprint, go for max rpms! goal- 130 rpms. Hit max as fast as you can and then hold on for the duration. Your leg speed will quickly peak but keep pushing through the entire 15 seconds.
High Cadence Demo: http://youtu.be/XrxsGeiMP5s

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