6 Week Mid Season Build w/Strength Training (Zwift, TrainerRoad, Wahoo/Garmin Compatible)

Author

Kyle McFarland, USAT, USAC, ACSM

All plans by this Coach

Length

6 Weeks

Typical Week

4 Bike, 1 Day Off, 2 Strength

Longest Workout

1:35 hrs

Plan Specs

cycling beginner intermediate advanced masters time goal multi day power 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.

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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 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, and American College of Sport Medicine Certified Personal Trainer.

Our 6-Week Bike Build Plan is ideal for road cyclists, triathletes, and xc mountain bike athletes who about to enter their base season (pre-season), or are in the middle of the training season and looking to add some power to their riding!

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:56
Training Load By Week
Average Weekly Training Hours: 05:56
Average Weekly Breakdown

Kyle McFarland

White Pine Athletics

As a coach certified under USA Cycling, USA Triathlon, and the American College of Sports Medicine, I believe in training protocols that are science-based and research-driven. I want to help my clients apply the proper combination of training stress, intensity, and rest/recovery modalities that will result in peak performance conditions. 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.

Back to Plan Details

Sample Day 1

0:45:00
Day 1: FTP Ramp Test

All bike sessions in this training plan have been built as "structured sessions" with the exception of the FTP test.

There are many ways to accomplish an FTP Test. In fact, there may already be an FTP test preloaded into your cycling computer (or if you use a software like TrainerRoad or Zwift). You can also perform this test manually to avoid any software dropouts or complications, or if you do not have one built into your training software or bike computer. Visit this link to see manual instructions: https://whitepineathletics.com/ftp-test


You should be adequately rested prior to attempting this assessment. Give yourself a day or two of recovery before the attempt.


It is crucial to achieve an accurate FTP "score" as this will decide the difficulty of every bike session to come. You will repeat this test 4 weeks into the program.

Upon completion of your assessment be sure to update your TrainingPeaks power zones as well as the FTP in whatever training software you are using i.e. Zwift, Wahoo computer, Garmin computer, etc.

Sample Day 3

1:00:00
67.2TSS
White Pine Athletics-Sweet Spot Ladders

Moving through the entire sweet spot range, this workout targets gains in muscle endurance and your pedal economy.

Since this session is fairly early in the plan it is ok if you need to take a break here and there. However, try to limit the amount of time resting. Worst case feel free to drop the overall workout intensity to around 90%-95% of FTP if needed.

Sample Day 4

1:00:00
Strength/Mobility Session

Warm Up:

2 min jump rope, 90sec rest
8-12 air squats 
(https://youtu.be/lmtBAVuQb3E)
8-12 wall extensions (https://youtu.be/BlhRp0YE4WU)
10-12 Bows and Bends 
(https://youtu.be/E5qy0rzBqqY)
12-15 Banded Good Mornings 
(https://youtu.be/SwH5jSojKoo)

Main Set:

1 and a Quarter Goblet Squat
3, 10-12, 60 sec rest
https://youtu.be/A5emLMlaILY

Weighted Russian Twist
3, 20, 90sec rest
https://youtu.be/z_E0ghbrx3A

Single Leg Eccentric Squat
3, 8-10, 60sec rest
https://youtu.be/BpcXrvmsFuc
You may have to adjust the height of your box/chair to accomplish recommended reps

Deadlift
3, 10-12, 90sec rest
https://youtu.be/_623N1DEJMA
If you don't have access to a barbell you can improvise with a broomstick/pvc pipe and resistance bands.

Cool Down:

Couch Stretch
Accumulate 2-3 minutes per leg
https://youtu.be/aMrjDm2Kh9w

Elevated Pigeon Stretch
Accumulate 2-3 minutes per leg
https://youtu.be/Ah1NGD5meGQ

Cobra Stretch
Accumulate 2-3 minutes
https://youtu.be/MzqRbCCbWl4

Cat-Cow Stretch
Accumulate 2-3 minutes
https://youtu.be/K7spQcoF16Y

Sample Day 6

1:30:00
99.1TSS
White Pine Athletics-Sweet Spot Intervals

The primary goal of sweet spot sessions like this is to increase your aerobic capabilities and increase your muscle endurance.

If you are training on a TT bike/Tri bike perform the hard "work" blocks in your aero position. If you are on a standard road bike, perform them in your drops.

This session will also lead to improvements in your ability to sustain power in an aerodynamic position.

Sample Day 7

1:00:00
43TSS
White Pine Athletics- Recovery Session (2)

Yesterday's ride was a bit taxing on the legs, but still very productive. Today's ride is much more mellow, but still designed to increase your aerobic capacity while taxing the legs a bit less.

Sample Day 8

1:00:00
Strength Session- Upper Body

Warm Up:

2 min jump rope, 90sec rest
8-12 air squats 
(https://youtu.be/lmtBAVuQb3E)
8-12 wall extensions (https://youtu.be/BlhRp0YE4WU)
10-12 Bows and Bends 
(https://youtu.be/E5qy0rzBqqY)
12-15 Banded Good Mornings-low resistance
(https://youtu.be/SwH5jSojKoo)



Main Set:
12-15 Banded Good Mornings 
(https://youtu.be/SwH5jSojKoo)
Go with a slightly higher resistance than your warm up

Dumbbell Seated Press
3, 8-12, 90sec rest
https://youtu.be/C6NaHhnQavs

Single-Arm Hammer Curl
3, 8-10, 90sec rest
https://youtu.be/ZXwoJ7GzqEE

Dumbbell Seated Overhead Tricep Extension
3, 10-12, 90sec rest
https://youtu.be/zX-H5d_YYmI

Perform 3 rounds of the following:
-15-20 sit ups, 30sec rest
https://youtu.be/EbWuGUru3Jo

-20 hollow rocks, 30sec rest
https://youtu.be/ZcuL8x1wgko

-15 side plank rotations, 30sec rest
https://youtu.be/eEojhtdzew0

-45 sec Russian twist, 2min rest- no weight
https://youtu.be/z_E0ghbrx3A




Cool Down:

Couch Stretch
Accumulate 2-3 minutes per leg
https://youtu.be/aMrjDm2Kh9w

Elevated Pigeon Stretch
Accumulate 2-3 minutes per leg
https://youtu.be/Ah1NGD5meGQ

Cobra Stretch
Accumulate 2-3 minutes
https://youtu.be/MzqRbCCbWl4

Cat-Cow Stretch
Accumulate 2-3 minutes
https://youtu.be/K7spQcoF16Y

Sample Day 9

1:00:00
76.1TSS
White Pine Athletics- VO2 Max Sprint Work

This session is comprised of 3x14-minute VO2 Max repeats with a 30sec on 30sec off format. All with the goal of improving your maximal aerobic capacity. 

These 30 second sprint efforts shouldn't feel too terrible on the legs, but may work the lungs a bit more. If needed feel free to skip an interval here and there. As we build fitness and improve our oxygen carrying capacity this type of work will become easier to perform. So don't take the easy way out, only prolong your rest if you REALLY need it.

Enjoy!

6 Week Mid Season Build w/Strength Training (Zwift, TrainerRoad, Wahoo/Garmin Compatible)

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