Winter training program - PHASE 3 - Muscular endurance

Browse Training Plan Store

Back to Plan Details

Winter training program - PHASE 3 - Muscular endurance

Author

Giacomo Notari

All plans by this Coach

Length

5 Weeks

Typical Week

2 Day Off, 2 Strength, 3 Bike

Longest Workout

2:59 hrs

Plan Specs

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

Includes Structured Workouts

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


Learn More about Structured Workouts.

This training phase is focus on build muscular endurance, the heart of training for endurance sports!

The purpose is to extend the ability to manage fatigue at high load levels by increase capillary density and the number and size of mitochondria.

The loads are light, but the repetitions are quite high.

During this phase, the 3rd phase of strength program, riding the bike is becoming increasingly important.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:32
Training Load By Week
Average Weekly Training Hours: 06:32
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): 40-60%
Sets: 2
Reps/sets: 40
Speed of lift: Moderate
Recovery sets: 2mins

Exercises in order of completion:

- Hip extension (Squat)
- Seated row (2x 20 40-60% - rec 90secs)
- Abdominal twist (3x20 - rec 60secs)
- Hip extension (Leg press)
- Lat pull-down (2x 20 40-60% - rec 90secs)
- Standing row (2x 20 40-60% - rec 90secs)
- Hip-flexor (hamstring curl) (3x 20 40-60% - rec 90secs)

NB
Only SQUAT and LEG-PRESS high number of reps

Sample Day 2

1:02:00
51.7TSS
Cadence drill

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

2:40:00
128.5TSS
2h40' doing SPRINTS efforts

During the ride do 15' TEMPO

2 Sets of 5x 15secs SPRINT 53*13 or 50*12 SIT ON SADDLE - START FROM 30rpm

Sample Day 7

0:45:00
22.7TSS
45' easy spin

Sample Day 8

1:15:00
GYM DAY - Week 2

Load (% 1RM): 40-60%
Sets: 2
Reps/sets: 45
Speed of lift: Moderate
Recovery sets: 2mins

Exercises in order of completion:

- Hip extension (Squat)
- Seated row (2x 20 40-60% - rec 90secs)
- Abdominal twist (3x20 - rec 60secs)
- Hip extension (Leg press)
- Lat pull-down (2x 20 40-60% - rec 90secs)
- Standing row (2x 20 40-60% - rec 90secs)
- Hip-flexor (hamstring curl) (3x 20 40-60% - rec 90secs)

NB
Only SQUAT and LEG-PRESS high number of reps

Sample Day 9

1:00:00
51TSS
Spiked tempo efforts

$40.00 - Buy Now