This training plan is general preparation aimed for any cyclists that want to build foundations after an off-season recovery, aimed for all levels.
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The plan allows you to start from the ground up, with no prior fitness. This plan will gradually build your aerobic fitness and muscular strength to the point where your foundations are strong enough and prepared for more difficult training - base preparation. This phase will also assist you in lowering the risk of injuries.
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What comes with a training plan:
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• EMAIL COACH ACCESS for questions or help with your plan
• Re-use your plan multiple times, updates included free
• You can switch free first 7 days.
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Is This Plan For You?
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• Training is designed from 8 to 13 hrs of training per week.
• Sessions Included: Gym/Core Training, Running, Swimming, MTB, Indoor Cycle Training, Yoga, Stretching, Hiking
• Easier weeks included for recovery and adaptation
• Shorter training are mid-week and longer rides at weekends
• Regular FTP tests to track progress
• Heart Rate Monitor required, Power Meter not essential but recommended
• Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
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Email Support:
Our Qualified Coaching team is available to answer any questions during the first use of your plan.
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Prior commencing this plan it is recommended to have at least 3 weeks of recovery.
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Recommended Structure Of Your Season:
Phase 1: Off-Season Recovery / 2-4weeks
Phase 2: Off-Season Preparation / 3-5weeks = This Training Plan
Phase 3: Base Build Phase / 8-12weeks
Phase 4: Specialized Phase / 4-8weeks
Jakub Novak is a performance cycling coach and a former professional cyclist with a renowned international reputation. He holds a Certificate in Science and is accredited by several prominent governing bodies in the cycling world, including the UCI, Cycling Australia, USA Cycling, TrainingPeaks, and WADA.
During his career as a pro cyclist, Jakub rode for the UCI World Tour BMC Pro Racing Team, where he competed alongside Tour de France winners and multiple World Champions.