SEASONAL: WINTER - 12 Weeks for Beginner Riders by Hunter Allen - Power, Heart Rate

Average Weekly Training Hours 12:08
Training Load By Week
Average Weekly Training Hours 12:08
Training Load By Week

This 12 week winter training plan is built for anyone training with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This is a comprehensive 12 week winter training plan for the cyclist, triathlete or mountain biker that can train from 6-10 hours a week and has been riding for at least a year. This plan can be started anytime during the winter and it also includes two weeks of BONUS workouts in the weeks 13 and 14. These BONUS workouts are for you to plug in and use throughout the winter, if needed. The plan is complete without them but these are just BONUS workouts for you overachievers! 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. All cycling workouts are designed to be done indoors but are easily adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program and also moving into some fun cross-training workouts. You will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to drone along on the trainer for hours at a time. These indoor workouts are specific, challenging, and will make the time go by quickly. As winter continues, you move into building your power or muscular endurance and strength. The last four weeks of the plan have you progressing into sub-FTP work and will begin prepping you for better weather and the upcoming race season! Good luck! You’re going to do AWESOME!

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
1:00:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

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 all body strength by focusing on large muscle set lifts. I suggest starting on machines but moving to free weights as you get fit will help. Also review the alternate workouts to mix it up some!

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

Sample Day 4
1:30:00
Trainer: one leg pedaling efforts, 10 min TEMPO

WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: Begin with 10 one leg pedaling efforts. These efforts 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS:
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MS 2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3:
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MS3: Finish with 10 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on keeping your cadence in the 85-95 range.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
1:15:00
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 6
1:30:00
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. ---------- 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. --------- CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
2:00:00
ENDURANCE with BURSTS

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 next 2 hours. Throughout the ride, do a 10 - 8 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

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.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.