2.0 - POWER THRESHOLD: WINTER Foundation by Hunter Allen

Average Weekly Training Hours 12:25
Training Load By Week
Average Weekly Training Hours 12:25
Training Load By Week

This 12 week plan is for someone who has improved their FTP over the previous season and wants to maintain that going into the winter training season. This is a comprehensive 12 week program that will include resistance training in the gym, cross-training indoors and outdoors, trainer workouts, and outside cycling (as the weather permits). A strength training portion of this plan is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. As winter continues, you move into building your power or muscular endurance and strength.

Sample Day 1
1:30:00
Winter Strength Training Program FST WK 1

We are focusing on your “functional strength” today with our Core/Balance/plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you stretch and warm-up with 5 minutes of cardio!

Sample Day 2
1:15:00
Sweet Spot Intervals (SST)

WU: 15 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 15 Minute Intervals in the "Sweet Spot" zone (Power Z3.5, HR Z3.5, RPE 3-5) with 5 minutes recovery in-between, Ride all other time in Level 2 Endurance zone (Power Z2, HR Z2, RPE 2-3).
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Terrain: Flat to Rolling; Cadence: 85 - 105.
CD: 10-15 Minutes
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If on the trainer today, add 5-7 x 1 minute fast pedal with 1 minute rest between to the workout to the last 10-15 minutes of your workout. Don’t kill the power, just work on spinning smoothly over 125 rpm to build efficiency in your stroke!

Sample Day 3
1:00:00
ENDURANCE Ride

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:15:00
Winter Strength Training Program SR WK1

Today complete a scheduled Strength Resistance Workout! These workouts are focused on building total-body strength by focusing on large muscle set lifts. I suggest starting on machines but moving to free weights as you get fitter will help. Also review the alternate workouts to mix it up some!

Make sure you warm-up with 5 minutes of cardio!

Sample Day 4
1:30:00
Sweet Spot Intervals (SST)

WU: 15 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 17 Minute Intervals in the "Sweet Spot" zone (Power Z3.5, HR Z3.5, RPE 3-5) with 5 minutes recovery in-between, Ride all other time in Level 2 Endurance zone (Power Z2, HR Z2, RPE 2-3).
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Terrain: Flat to Rolling; Cadence: 85 - 105.
CD: 10-15 Minutes
---------------------
If on the trainer today, add 5-7 x 1 minute fast pedal with 1 minute rest between to the workout to the first 10-15 minutes of your workout (can be added to workout efforts). Don’t kill the power, just work on spinning smoothly over 125 rpm to build efficiency in your stroke!

Sample Day 5
1:30:00
Winter Strength Training Program FST WK 1

We are focusing on your “functional strength” today with our Core/Balance/Plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you stretch and warm-up with 5 minutes of cardio!

Sample Day 5
0:45:00
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (Power Z1, Heart Rate Z1, RPE <2) Today, take it easy and look at the scenery.

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

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