Cycling Winter Base Week 1-6 Power based with strength in gym

Author

Anne Linton

All plans by this Coach

Length

6 Weeks

Typical Week

1 Day Off, 2 Strength, 4 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling power based base period

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This is the beginning of a good base for your cycling in the winter. If you live in a place where you can ski you can replace endurance workouts with cross country skiing ( classic or skate but keep HR in Endurance zone if possible) and your leg strength can be replaced with downhill ski. Try to get on the bike at least 1-2 days a week just to keep the muscle memory.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:09

Anne Linton

Linton Horner Coaching

Physician turned Endurance athlete and Coach.

Back to Plan Details

Sample Day 1

1:10:00
42TSS
Endurance Cadence Changing intervals

Sample Day 3

1:00:00
Optional Recovery Day or Off

Just spin easy or do another recovery activity. Light yoga, easy jog/walk/hike/swim/ski. Or take off

Sample Day 4

1:30:00
58.9TSS
Endurance Over/Unders 3/3 Power 8

Sample Day 5

1:30:00
Endurance Ride

Warm up for 15 min in low endurance zone. Then do the remainder of the ride keeping HR in the endurance zone. If your hr drops below your endurance zone on downhills that is ok the goal for this ride is just not to go too hard with your hr out of your endurance zone for more than 1 min continuously. This will help build the infrastructure ( muscle capillaries, mitochondria, blood flow) that will allow you to do harder efforts and recover faster. Remember you have to go slow to go fast. Cool down 10 min.

Sample Day 8

1:30:00
Endurance with High Cadence Drills

Warm up for 20 min easy spin then do 1 min at 70rpm,1 min 80rpm,1 min 90 rpm, 1 min 100 rpm, 30 sec 110 rpm, 30 sec 120 rpm and keep going until you can't go any faster. Then spin easy for 5 min and repeat. After you do this twice do another 20 min Endurance zone then cool down 5 min and stretch.

Sample Day 10

1:00:00
Optional Recovery Day or Off

Just spin easy or do another recovery activity. Light yoga, easy jog/walk/hike/swim/ski. Or take off

Sample Day 11

1:42:00
68.7TSS
Endurance Over/Unders 3/3 Power (10)

Cycling Winter Base Week 1-6 Power based with strength in gym

$100.00 - Buy Now