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Strength / Preparation Phase Plan (strength training done at home)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

GC Coaching

All plans by this Coach

Length

12 Weeks

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

This plan is geared towards riders getting ready for their base phase and as such should be done after their transition phase. This plan is 12 weeks in duration and features:

Progressive strength workouts, done at home
Force development workouts.
Leg speed workouts.
A stronger and more stable core / hips with resulting improved force delivery to those pedals!

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
4:13 hrs 1:30 hrs
Day Off x2
—— ——
Strength x2
1:23 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:13 hrs 1:30 hrs
Day Off
—— ——
Strength
1:23 hrs 0:45 hrs

Training Load By Week


Shayne Gaffney

GC Coaching

Shayne is a USA Cycling Level 1 (expert level) certified Coach, Workout Content Editor at Zwift, a USA Cycling Power Based Training Certified Coach, a Precision Nutrition Level 1 Certified Coach, a US Military Endurance Sports (USMES) affiliated Coach, and USA Olympic Committee Safe Sport certified. He is the Founder of GC Coaching and the creator of Zwift’s “Build Me Up”, “Pebble Pounder”, and “201: Your First 5k” Flexible Training Plans. He has also been involved with Zwift Academy since 2019.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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