Winter training program - PHASE 2 - STRENGTH (gym + bike)

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Winter training program - PHASE 2 - STRENGTH (gym + bike)

Author

Giacomo Notari

All plans by this Coach

Length

5 Weeks

Typical Week

2 Day Off, 2 Strength, 3 Bike

Longest Workout

3:10 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.

The purpose of this phase is to improve the ability to lift heavy loads.
Only some exercises are done in maximum strength routine (check in the description of the exercises).

During the early part of this phase endurance performance will suffer as the legs may feel heavy. This is a temporary setback that will fade away as you adapt to heavier loads.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:01
Training Load By Week
Average Weekly Training Hours: 07:01
Average Weekly Breakdown

Giacomo Notari

NG Training - The science of cycling

Training: cycling and indoor cycling plan for all kind of cycling disciplines (road, time trial, track, MTB) for pro, master, experience and novice.

Specialities: Planning Your Racing Season, Mental Skills Training, Off Season Training and Exercise Physiology.

Sample Day 1

1:15:00
GYM DAY - Week 1

Load (% 1RM): 75-90%
Sets: 4
Reps/sets: 5
Speed of lift: Slow to moderate
Recovery sets: 3mins

Exercises in order of completion:

- Hip extension (Squat)
- Seated row (3x 20 40-60% - rec 90secs)
- Abdominal twist (3x20 - rec 60secs)
- Hip extension (Leg press)
- Lat pull-down (3x 20 40-60% - rec 90secs)
- Standing row (3x 20 40-60% - rec 90secs)
- Hip-flexor (hamstring curl) (3x 20 40-60% - rec 90secs)

NB
Only SQUAT and LEG-PRESS using heavy load

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): 75-90%
Sets: 4
Reps/sets: 5
Speed of lift: Slow to moderate
Recovery sets: 3mins

Exercises in order of completion:

- Hip extension (Squat)
- Seated row (3x 20 40-60% - rec 90secs)
- Abdominal twist (3x20 - rec 60secs)
- Hip extension (Leg press)
- Lat pull-down (3x 20 40-60% - rec 90secs)
- Standing row (3x 20 40-60% - rec 90secs)
- Hip-flexor (hamstring curl) (3x 20 40-60% - rec 90secs)

NB
Only SQUAT and LEG-PRESS using heavy load

Sample Day 5

2:45:00
100.3TSS
2h45' doing tempo efforts

During the ride do 3x10' TEMPO efforts at 95-100rpm. Recovery in between 15'

Sample Day 7

1:00:00
30.3TSS
1h easy spin

Just ride easy and steady.
No efforts

Sample Day 8

1:15:00
GYM DAY - Week 2

Load (% 1RM): 75-90%
Sets: 4
Reps/sets: 5
Speed of lift: Slow to moderate
Recovery sets: 3mins

Exercises in order of completion:

- Hip extension (Squat)
- Seated row (3x 20 40-60% - rec 90secs)
- Abdominal twist (3x20 - rec 60secs)
- Hip extension (Leg press)
- Lat pull-down (3x 20 40-60% - rec 90secs)
- Standing row (3x 20 40-60% - rec 90secs)
- Hip-flexor (hamstring curl) (3x 20 40-60% - rec 90secs)

NB
Only SQUAT and LEG-PRESS using heavy load

Sample Day 9

1:02:00
51.7TSS
Cadence drill

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