Use 15 mile TT file. Warm up for 20 mins. at approximately 50% of goal average wattage. After 20 mins., re-start the course and go 30 mins. maintaining the highest wattage that you can consistently maintain. Your avg. wattage at the end of the 30-min. test will be the FTP that you will use for each of the coached workouts in this program.

Ride in 1-2 zone, mostly 1 zone. Any flat course is fine. Low effort--light on pedals. keep rpm's above 85. 4 x 30 sec fast spin sets every 20 min.

Use BT+E1 file.
10 min easy warmup
Fast spin at HR no higher than #2
3 x 30 sec Single Leg Drill ("SLD")
3 x 30 sec fast spin, 30 sec easy
3 x 40 sec fast spin 20 sec easy
3 x 20 sec fast spin 40 sec easy
3 x 30 sec fast spin, 30 sec easy
4 x 2 min steady spin at HR#2, 2 min easy between each set
4 x 30 sec SLD
4 min steady at Hr#2
10 min cooldown

Focus: build muscle/increase functional training During the off season it is time to transition from maintaining muscles during the season into building strength. The off season phase is used to train new patterns of movement, get comfortable with functional and strength training, and prepare your body for sport-specific training. The workout is run as a circuit, alternating between upper body and lower body. For example, do one set of back squats, one set of chest press, the next set of squats, then the next set of chest press; finally, move on to the next pair of exercises. Purpose: to prepare your body for strength training by building muscles and increase functionality. Speed of Execution: All exercises are done slowly through the full range of motion for each muscle group. Perform each exercise in the order given. Take 2 seconds to lift and 4 seconds to lower the weight. Resistance: Keep the resistance light, starting at 2 x 20 add more weight when the resistance seems easier, but never sacrifice proper execution for more weight. Stay away from all-out weight! Warm-Up Run 5 minutes Robot arms 15 chopping down, 15 chopping up, 12 over the head between the legs, 10 front step rotation 2 leg front/back jump, 2 leg side/side jump, repeat on 1 leg each side (30 jumps each set) Workout--Circuit, 2-3 sets of 12-15 reps each Back Squats Chest Press Lunges side, back, 45' forward alt with 45' backward (first with right leg, then with left leg) Lat Pull--wide, close, reverse grip close Single leg squat Seat/bend over row Hamstring Curl SB Straight arm pullover Biceps curl Calf raises Step-Ups, 2 sets of 1 minute each DB Shoulder Press on SB: together (palms out), alt (palms in), Triceps pressdown DB upright row together, alt hands Core 45' Back Extension Hanging Knee-Ups Medball Twist

Very easy recovery spin on a flat course. at no more than 65% of your FTP

Focus: build muscle/increase functional training
During the off season it is time to transition from maintaining muscles during the season into building strength. The off season phase is used to train new patterns of movement, get comfortable with functional and strength training, and prepare your body for sport-specific training. The workout is run as a circuit, alternating between upper body and lower body. For example, do one set of back squats, one set of chest press, the next set of squats, then the next set of chest press; finally, move on to the next pair of exercises.
Purpose: to prepare your body for strength training by building muscles and increase functionality.
Speed of Execution: All exercises are done slowly through the full range of motion for each muscle group. Perform each exercise in the order given. Take 2
seconds to lift and 4 seconds to lower the weight.
Resistance: Keep the resistance light, starting at 2 x 20 add more weight when the resistance seems easier, but never sacrifice
proper execution for more weight. Stay away from all-out weight!
Warm-Up
Run 5 minutes
Robot arms
15 chopping down, 15 chopping up, 12 over the head between the legs, 10 front step rotation
2 leg front/back jump, 2 leg side/side jump, repeat on 1 leg each side (30 jumps each set)
Workout--Circuit, 2-3 sets of 12-15 reps each
Back Squats
Chest Press
Lunges side, back, 45' forward alt with 45' backward (first with right leg, then with left leg)
Lat Pull--wide, close, reverse grip close
Single leg squat
Seat/bend over row
Hamstring Curl
SB Straight arm pullover
Biceps curl
Calf raises
Step-Ups, 2 sets of 1 minute each
DB Shoulder Press on SB: together (palms out), alt (palms in),
Triceps pressdown
DB upright row together, alt hands
Core
45' Back Extension
Hanging Knee-Ups
Medball Twist

TAKE THE FOLLOWING DAY OFF FOR RECOVERY.

Use SLA 3 x 6 file.
15 min warmup
6 x 30 sec fast spin, 30 sec easy
3 x 6 min at 92 to 97% of power threshold, 6 min easy spin
3 x 30 sec, 30 sec easy
15 min cooldown