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Off season weight training/running plan, 10 hours a week (8 week) DJT

Author

Dylan Johnson

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

cycling advanced power based strength

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Plan Description

This plan is designed around the research on lifting for cycling performance. Cyclists should be lifting if they want to get faster! Both lifting and riding volume increase throughout the plan. Running can be substituted for other forms of cross training.

I recommend watching my video on weight lifting to go along with this plan: https://youtu.be/V88wwTCs680

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:48 hrs 2:30 hrs
1:24 hrs 1:00 hrs
1:50 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:48 hrs 2:30 hrs
1:24 hrs 1:00 hrs
1:50 hrs 1:30 hrs

Training Load By Week


Dylan Johnson

Dylan Johnson Training

I'm a cycling coach based out of Brevard, NC as well as an elite level ultra endurance mountain and gravel racer.

My coaching philosophy is simple: follow the best available balance of evidence. I try to base my coaching decisions on research, not assumptions. My training plans reflect this, they are simple and easy to follow without a lot of bells and whistles. Essentially everything you need and nothing you don't.

Sample Day 1

0:20:00
Gym Work 1

Warm up for 5 minutes on a stationary bike or treadmill

Recover for at least 2 minutes between leg focused sets. The amount of weight should always be enough that you are close to your max for that rep range. You should feel like you could maybe do one more if you had to.

1x10 warmup squat set (bar only)
2x25 squat
1x25 dead lift

1x15 pushup
1x15 situp
1x10 superman
1x30 sec plank
Feel free to add any core or upper body exercises

Sample Day 2

0:15:00
10TSS
Comfortable Run

Pace should be comfortable/endurance

Sample Day 2

1:00:00
42.3TSS
Endurance Miles 1.00hrs

Endurance miles work to develop your aerobic energy system.

Sample Day 3

1:00:00
42.3TSS
Endurance Miles 1.00hrs

Endurance miles work to develop your aerobic energy system.

Sample Day 5

0:25:00
Gym Work 2

Warm up for 5 minutes on a stationary bike or treadmill

Recover for at least 2 minutes between leg focused sets.
1x10 warmup squat set (bar only)
3x18-20 squat
2x17-19 dead lift

1x15 pushup
1x15 situp
1x10 superman
1x45 sec plank
Feel free to add any core or upper body exercises

Sample Day 6

0:25:00
16.7TSS
Comfortable Run

Pace should be comfortable/endurance

Sample Day 6

1:00:00
42.3TSS
Endurance Miles 1.00hrs

Endurance miles work to develop your aerobic energy system.

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