CYCLING: 12-week Stationary Trainer Series, Base Training

Average Weekly Training Hours 02:50
Training Load By Week
Average Weekly Training Hours 02:50
Training Load By Week

Our 12 week Trainer Series Program is designed for bike racers looking to improve their cycling fitness over the "non-competitive" part of the season (commonly referred to as the "off-season"). The workouts are designed to improve your complete cycling ability for bike racing of all distances & disciplines. The series begins with leg-speed and cycling-specific strength development, then progresses to build aerobic endurance before adding in intervals at and above your lactate threshold. Included is a very detailed desciption of the equipment you'll need, target HR & power zones, intervals and session layout. There are twelve 75-90 minute progressive workouts, intended to be performed 1-2 times per week. Modifications t the program include adapting the workouts to the road, for those that do not appreciate the benefits of the trainer, and condensing the program into 6 weeks for that want a steeper ramp-up of the program. Included with your training plan purchase is the ability to email us with questions as you follow our plan: info@epcmultisport.com Good luck and have fun! DETAILS: Number of Weeks: 6-12 Training Days per Week: 1-2 Training Hours per Week: 1.5-3+ (depending on your preference of additional riding/aerobic volume) Equipment Needed: trainer, HRM, cadence, and preferably (but not required) a power meter.

Sample Day 1
1:15:00
TRAINER SERIES

Week 1.
Download attachment (upper right corner) for trainer workout descriptions.

Sample Day 3
1:15:00
TRAINER SERIES

Week 1

Sample Day 8
1:15:00
TRAINER SERIES

Week 2

Sample Day 10
1:15:00
TRAINER SERIES

Week 2

Sample Day 15
1:15:00
TRAINER SERIES

Week 3

Sample Day 17
1:15:00
TRAINER SERIES

Week 3

Sample Day 22
1:15:00
TRAINER SERIES

Week 4

Cody Waite
|
Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.