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6 Week Off Season Bike Build and Strength Work

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Kyle McFarland, USAT, USAC, ACSM

All plans by this Coach

Length

6 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This is a 6-week foundation training plan designed by White Pine Athletics' Head Coach Kyle McFarland. Kyle has the following coaching certifications: USA Cycling level 2, USA Triathlon level 1, IRONMAN Certified Coach, TrainingPeaks Level 1 Coach, and American College of Sport Medicine Certified Personal Trainer.

Our 6-Week Off Season Bike Build Plan is ideal for road cyclists, triathletes, and xc mountain bike athletes who are either in the middle of their off season, or about to enter their base season (pre-season).

Details:

*Comprised of 3-4 structured bike sessions per week
*2 strength training sessions per week
*All bike session are structured to allow export to 3rd party apps such as Zwift, Rouvy, TrainerRoad, Wahoo, Garmin, etc.
*Bike sessions range from 1 hour to 90 minutes, and strength ranges from 30min to 1 hour and include instructional videos.

Smart trainer or power meter is encouraged, heart rate monitor not required.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:32:00 01:35:00
Strength x2
01:25:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
04:32:00 01:35:00
Strength
01:25:00 01:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kyle McFarland

White Pine Athletics

As a coach certified under USA Cycling, USA Triathlon, IRONMAN and the American College of Sports Medicine, I believe in training protocols that are science-based and research-driven. I aim to help my clients apply the proper combination of training stress, intensity, and rest/recovery modalities that will result in peak performance conditions at their target events. I don't promise success - you need to put in the work for that - but I do offer a plan to guide you along the way.⁣


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

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