Cycling: Level II Cyclist Base Period (Winter, Off-Season) Training: 5.45 to 9.5 hrs/wk

Average Weekly Training Hours 07:43
Training Load By Week
Average Weekly Training Hours 07:43
Training Load By Week

Cycling Base Training, Level 2 – 12 Weeks

This 12-week plan is designed for an experienced and fit cyclist trying to keep good conditioning in the off-season. The athlete using this plan consistently rides a long ride each week, with or without a group. If you ride with a group, control the intensity as described in the plan. The long ride in the plan ranges between two and three hours. The length of this ride may be weather dependent. The athlete selecting this plan has had problems in the past trying to decide what to do in the off-season to maintain precious cycling fitness achieved during the summer season.

The plan is appropriate base training for road racers and mountain bike racers with goal events in the 2:00 to 3:00 range. It is also appropriate for cyclists that may not race, but want to ride fast in group rides or organized rides. (Century rides or multiday tours.) Before beginning this plan, you know your training zones described in the “Intensity Document.”

The training blocks are in three-week cycles to allow for good recovery. An aerobic time trial is included in the first week of the plan to help you monitor progress. Some of the workouts include a power option for athletes with access to power meters.

Weekly training hours do not vary much throughout the program, but training intensity does. This is perfect for fit cyclists with limited training time or for those living in cold locations in the off-season.

The goals of this plan include:

- Maintain a long ride of 2:00 to 3:00 hours throughout the plan.

- Reduce training in recovery weeks to 5:45 to absorb training.

- Keep training week hours at 8:00 to 9:30.

- Include a structured strength training program now, to improve cycling strength and speed after the 12-week plan is complete.

- Baseline test all-out time trial speed in Week 12 of the plan.

- At the end of the plan be prepared to move to a build or pre-event training block.

Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is perfect for you.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Sample Day 1
1:15:00

Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.

Sample Day 2
1:00:00

This is best done on a CompuTrainer, on a regular trainer with a power meter on your rear wheel or on a trainer with a rear-wheel computer pick-up. It can also be done on a flat section of road, but know that weather conditions will affect the results. After a warm-up, ride the designated number of miles with your heart rate 9 to 11 beats below lactate threshold heart rate. Record the gears used, conditions, time, average power output (if you have a powermeter) and how you felt in your training journal. Each time you repeat the test, try to make testing conditions the same. As aerobic fitness improves, the time should decrease.

Sample Day 3
1:15:00

Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.

Sample Day 4
1:00:00

This workout helps work the dead spot out of pedal stroke. After a warm-up, with light resistance on an indoor trainer, do 100 percent of the work with one leg while the other leg is or resting on a stool. The bottom of the stroke is similar to the motion of scraping mud off the bottom of your shoe. The top of the stroke can be improved by driving toes forward. In all positions, keep the toes relaxed. Do not allow them to curl-up and clinch the bottom of your shoe. (This can be done outdoors by relaxing one leg while the other leg does most of the work.) After doing a work segment with each leg (start with 20-60 seconds per leg), spin easy with both legs for 1-3 minutes and then go back to single legwork. Begin with a cumulative time of 3 to 5 minutes on each leg and build time, as you become stronger.

Sample Day 6
2:30:00

This workout is used for endurance training and the beginning of lactate threshold training. Ride a rolling course in Zones 1 to 3. Stay seated on the hills to build/maintain hip power. Ride a course and use gearing that allows work intensity into 3 zone, but not so hard you dip into Zones 4 and 5.

Sample Day 7
1:00:00

Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.

Sample Day 8
1:15:00

Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.