Cycling Winter Base Week 1-6 Power based with strength at home

Average Weekly Training Hours 08:09
Training Load By Week
Average Weekly Training Hours 08:09
Training Load By Week

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.

Sample Day 2
1:00:00
Cycling Strength Training Phase 1 no gym

Sample Day 3
1:10:00
42TSS
Endurance Cadence Changing intervals

Sample Day 4
1:00:00
Cycling Strength Training Phase 1 no gym

Sample Day 5
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 6
1:30:00
58.9TSS
Endurance Over/Unders 3/3 Power 8

Sample Day 7
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 9
1:00:00
Cycling Strength Training Phase 1 no gym

Anne Linton
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Anne Linton Coaching

Physician turned Endurance athlete and Coach.