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

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 10
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 12
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 17
1:10:00
42TSS
Endurance Cadence Changing intervals

Sample Day 19
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 24
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.

Anne Linton
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Anne Linton Coaching

Physician turned Endurance athlete and Coach.