Andy Potts- 12 Week Off-Season Bike Training Plan

Average Weekly Training Hours 09:23
Training Load By Week
Average Weekly Training Hours 09:23
Training Load By Week

This plan was based on my experiences racing and preparing for triathlon racing throughout my entire career. We will teach you a smart approach to continuous improvement. This is a 12 week off season bike training plan that is designed as a supplement for your other winter training but can also be used during the triathlon season in conjunction with swim/run training for a Half Ironman or Ironman build phase. This plan assumes you have a base level of fitness and proficiency in bicycle riding/training. Check out more training and coaching options at www.andypottsracing.com/team-details. For a detailed plan description/training guide with pace calculators and commonly used terms defined, go here: http://bit.ly/2iqXNOZ This training plan uses test sets to establish training paces, power zones and hr zones. To calculate your zones, go here: http://bit.ly/2ivUpQN Live Your Dreams, Andy

Sample Day 1
1:10:00

The first few weeks are all about getting used to being back on the bike and establishing a consistent routine as we build aerobic and muscular strength.

This entire ride is a cruiser. You just want to keep consistent pressure on the pedals and try to get as much time in your perceived z2 as possible. No need to stay too close to #'s bc we will adjust as time goes on.

Sample Day 2
1:10:00

As much time in perceived z2 as possible.

Sample Day 3
1:10:00

Get out and turn the pedals; no parameters. You just want to keep consistent pressure on the pedals and try to get as much time in your perceived z2 as possible. No need to stay too close to #'s bc we will adjust as time goes on.

Sample Day 4
1:00:00
70% effort test

30-40 min @ moderate effort (70% of perceived race effort) . Record and upload HR and power

Sample Day 5
1:40:00

No Parameters, just consistent pressure on the pedals. If you have some long, sustained climbs you can do; do that.

Sample Day 6
1:30:00

As much time in perceived Z2 as possible.

Sample Day 8
1:10:00

No Parameters

Andy Potts
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Andy Potts Racing

I want to leave the sport better than I started with it-
I have spent my entire life training, racing and trying out new ways to get better. A lot of people helped me along the way and I want to help others by sharing my experiences and providing everyone with the best opportunity to be their best.

Join me and find your new potential.