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4 Week Intro to Training with Strength Workouts and Tests to Establish Power Zones and Rider Profile

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Val Hopkins

All plans by this Coach

Length

4 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 plan is best for anyone who has taken time off and is ready to ease back into training, or for the cycling enthusiast who wants to start training regularly and safely. The strength training component will give the rider the muscular support required to stay injury-free by counteracting the imbalances that develop if one simply rides and does no strength work to support their position on the bike. Flexibility routines are included as well.

Rides are 45-70 minutes and strength work is 45-60 minutes. This is a 6-day per week plan with one day off. The tests at the end of the month are meant to establish power zones and the rider's profile. There's a 20 minute FTP test, a 1-min and 5-min test plus a sprint test. Send your test files to me at vlhopkins17@gmail.com for your rider profile and power zones. From there we can analyze your strengths and weaknesses and put together a plan to improve your fitness on and off the bike going forward.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x7
01:30:00 00:15:00
Bike x3
02:51:00 01:10:00
Strength x2
00:56:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Other
01:30:00 00:15:00
Bike
02:51:00 01:10:00
Strength
00:56:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Val Hopkins

LivPowerCycling.com

I create personalized training plans for all types of cyclists, for those just getting into the sport by riding their first gravel grinder to seasoned elite riders who specialize in crits and road races. I recognize the differences between how women and men need to train, and how much age really does matter. My plans include strength training workouts that work with the progression of the riding intensity. I also offer indoor alternatives for when you just don't want to ride outside.


  • 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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