Cycling: Level I Cyclist, Base (Winter, Off-Season) Training Plan, 3 to 6 hrs per wk

Average Weekly Training Hours 04:51
Training Load By Week
Average Weekly Training Hours 04:51
Training Load By Week

This plan is written for a cyclist that is looking to build foundation fitness (often called “base”), but is pinched for time. This plan can be used to build fitness preceding one of the other plans posted or just gaining new fitness can be an event on its own.

Sometimes keeping foundation fitness maintained is challenging, so this plan provides you with the framework and workouts to keep or get fit. The plan can be used in the off-season or any time you are looking to get or stay on track.

PROFILE

The plan is designed for a Level I rider. Before beginning the plan, you are riding two or three times per week, indoors or outdoors; but, your workouts are not consistent. It is not a problem for you to ride for an hour, though.

You are looking to build strength, endurance and increase your riding speed. You’d like to begin a weight training program, but don’t know where to begin.

One big issue you have is time. There is never enough time and you don’t have much of it to devote to staying fit. If you can see a training plan that would whip you into shape on three to six hours a week, you’d jump up and down.

Get ready to jump.

GOAL

Your goal is to workout consistently for twelve weeks to build foundation fitness. Your main goal is to complete some 80 to 90 percent of the weekly training hours, ranging from 3 to 6, in the plan.

Although you know that simply riding will improve your fitness, you want to improve your riding speed as well. In addition to riding speed, you want a long ride of around two hours to be comfortable and easy to complete.

THE PLAN OVERVIEW

The plan is structured with three weeks of training to build training volume and intensity, followed by one week of recovery. This is a four-week cycle format.

If you use this training plan, you will be ready to ride comfortably for two hours by the end of the plan. After you’ve completed this foundation fitness plan, you are ready to move on to another training plan.

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.

This plan is also available in the book, Training Plans for Cyclists published by VeloPress.

Sample Day 1
1:00:00
AA

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 3
1:00:00
AA

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
0:45:00
Isolated Leg

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
1:00:00
As-fast-as-you-can-go Time Trial (TT)

After a 15- to 30-minute warm-up, complete a 5- to 8-mile time trial (as designated in your plan) as fast as you can possibly ride. You may need to use a distance close (but not exact) to the assigned distance because the available course dictates the exact length. Your course needs to be free of stop signs and heavy traffic. You can use a course with a turn-around point. Use any gear you wish and shift any time. Each time you repeat the test, try to make testing conditions as similar as possible. (Wind, temperature, subjective feelings, outside stressors)

Sample Day 7
1:00:00
Recovery - 90rpm

Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.

Sample Day 8
1:00:00
AA

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 10
1:00:00
AA

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.

Gale Bernhardt
|
Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com