Winter Bike Base Training Plan (7-10hrs a week)

Average Weekly Training Hours 07:28
Training Load By Week
Average Weekly Training Hours 07:28
Training Load By Week

This plan is for the the beginner and intermediate cyclist looking to improve over the winter training session. Plan is based on a weekly training volume of 7-10 hours.

Sample Day 4
1:30:00
30mi
Group ride, how you feel

BT: Group ride. Ride how you feel today: If tired, sit in at heart rate 1-3 zones; if fresh, ride race efforts in all zones. Be smart.

Sample Day 5
1:00:00
20mi
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 6
2:30:00
50mi
Group ride, race simulation

BT: Group ride. Treat parts of this as a race. Ride aggressively. Experiment with race strategies and test yourself.

Sample Day 7
2:00:00
40mi
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 9
1:00:00
20mi
Spin-ups+dominant leg

Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 4-5 times. Small chain ring. HR zones 2-3.

Sample Day 10
1:00:00
20mi
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 11
1:30:00
30mi
Group ride, how you feel

BT: Group ride. Ride how you feel today: If tired, sit in at heart rate 1-3 zones; if fresh, ride race efforts in all zones. Be smart.

Tony Zamora
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Endorphin Hub LLC

Tony Zamora is a USA Triathlon Level 2 coach, CEO, and founder of Chicago based Endorphin Hub LLC. Tony shares his lifelong passion for triathlon by working with athletes around the world looking to improve their health become inspired through endurance sports. From working with 1st time triathletes, to those looking to go for the podium, Endorphin Hub's motto is “Inspiring Lives, One Race at a Time”.

Follow us on Instagram @endorphinhubllc and on the blog at www.endorphinhub.com