Winter training program - PHASE 1 (Gym + bike)

Author

Giacomo Notari

All plans by this Coach

Length

5 Weeks

Typical Week

3 Strength, 2 Day Off, 2 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling beginner intermediate advanced masters weightloss multi day power based hr based strength base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This is the first phase of strength training.
The purpose is to prepare the muscles for the greater loads of the next phase and improve the general body strength.

The program includes also bike ride and high cadence efforts but the focus is more on the gym phase.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:36
Training Load By Week
Average Weekly Training Hours: 06:36
Average Weekly Breakdown

Giacomo Notari

NG Training - The science of cycling

2017-2018 Coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen

Back to Plan Details

Sample Day 1

1:15:00
GYM DAY - Week 1

Load (% 1RM): 40-60%
Sets: 3
Reps/sets: 20
Speed of lift: Slow
Recovery sets: 60-90secs

Exercises in order of completion:

- Hip extension (Squat)
- Lat pull-down
- Hip extension (Leg-press)
- Chest press
- Seated row
- Hip flexion (hamstring curl)
- Standing row
- Abdominal with twist

Sample Day 2

1:00:00
30.3TSS
1h easy spin

Just ride easy and steady.
No efforts

Sample Day 4

1:15:00
GYM DAY - Week 1

Load (% 1RM): 40-60%
Sets: 3
Reps/sets: 20
Speed of lift: Slow
Recovery sets: 60-90secs

Exercises in order of completion:

- Hip extension (Squat)
- Lat pull-down
- Hip extension (Leg-press)
- Chest press
- Seated row
- Hip flexion (hamstring curl)
- Standing row
- Abdominal with twist

Sample Day 5

2:00:00
60.5TSS
2h easy spin

Just ride easy and steady.
No efforts

Sample Day 7

1:15:00
GYM DAY - Week 2

Load (% 1RM): 40-60%
Sets: 3
Reps/sets: 20
Speed of lift: Slow
Recovery sets: 60-90secs

Exercises in order of completion:

- Hip extension (Squat)
- Lat pull-down
- Hip extension (Leg-press)
- Chest press
- Seated row
- Hip flexion (hamstring curl)
- Standing row
- Abdominal with twist

Sample Day 8

1:00:00
30.3TSS
1h easy spin

Just ride easy and steady.
No efforts

Sample Day 9

1:15:00
GYM DAY - Week 2

Load (% 1RM): 40-60%
Sets: 3
Reps/sets: 20
Speed of lift: Slow
Recovery sets: 60-90secs

Exercises in order of completion:

- Hip extension (Squat)
- Lat pull-down
- Hip extension (Leg-press)
- Chest press
- Seated row
- Hip flexion (hamstring curl)
- Standing row
- Abdominal with twist

Winter training program - PHASE 1 (Gym + bike)

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