Off-Season Training Plan for 2020

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 17:08
Sample Day 1
1:15:00
50TSS
gym training + stretching

- 15 min stretching to warm up
- 45 min core training either home or gym ( see below link )
- 15-30min stretching to get more flexible, relax and slow

reps generally 3sets x 15-20reps but depends on how you feel them. Aim for 40 min with breaks

https://drive.google.com/drive/folders/1VMbpxA6Dwkz_sXFlC5ehw17patC3H_cV?usp=sharing

Sample Day 1
0:30:00
50TSS
evening swim

0,5h swim constant good tempo free style

Sample Day 2
2:00:00
100TSS
MTB-moderate effort

Ride mostly 1-3 zones on a rolling course. Some 4-5a is OK on hills. In/out of saddle on hills. Off-road, if possible.

Sample Day 3
1:00:00
100TSS
endurance running - at your own pace

Running with some intensity - make sure you don't eat any heavy food 2-4h before run

- 15 min good quality stretching for legs - especially thighs and hamstrings 
- 15 min easier warm up tempo run
- run as you feel ideally completing another 30 min of run at endurance pace
- immediately after training 5 min brief stretching of legs ( to minimise muscle injury and recover quicker )

Sample Day 3
1:15:00
gym training + stretching

- 15 min stretching to warm up
- 45 min core training either home or gym ( see below link )
- 15-30min stretching to get more flexible, relax and slow

reps generally 3sets x 15-20reps but depends on how you feel them. Aim for 40 min with breaks

https://drive.google.com/drive/folders/1VMbpxA6Dwkz_sXFlC5ehw17patC3H_cV?usp=sharing

Sample Day 5
2:00:00
100TSS
MTB advanced skills

Ride off-road. Work on your weakest technical skills--descending, clearing objects, wet roots, etc. Keep effort on the easy side. Stop frequently and assess the skill. Try not to go anaerobic. Mostly Heart rate 1-3 zones.

Sample Day 5
1:00:00
120TSS
running stairs

Running with some intensity - make sure you don't eat any heavy food 2-4h before run

- 15 min good quality stretching for legs - especially thighs and hamstrings 
- 15 min easier warm up tempo run
- 10 x 1 min up 90% effort , 2-3min recovery stairs up - find a long stairs which you can sprint up ( if you don't find stairs, do a very steep climb )
- remaining time run as you feel ideally completing another 30 min of run at endurance pace
- immediately after training 5 min brief stretching of legs ( to minimise muscle injury and recover quicker )

Jakub Novak
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Pro Cycling Coaching

As an ex-professional cyclist I offer higher-end coaching package that is more in-depth with client and coach engagement and contains higher degree of tailoring and use of different approaches.

I provide direction on technique, race tactics, skills, equipment, nutrition, strength, off bike exercises, recovery and I would even get into more “life coach” feedback as well in terms of finding a “right fit” for sport in an athlete’s busy life and lastly.

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www.procyclingcoaching.com