Elite Cycling Off Season

Average Weekly Training Hours 10:46
Training Load By Week
Average Weekly Training Hours 10:46
Training Load By Week
Sample Day 1
0:15:00
Off day / Bike Commute

Everyone needs a rest sometime. If you ride at all it should be very easy, maybe just to work and back. Focus on recovery. Stretch out the legs and do some core to stay active and create the strong platform you need to pedal from if you feel antsy.

Sample Day 2
1:00:00
Gym Phase I

form, strengthen and stabilization. Do the workout below straight through or turn it into a circuit. Too many cyclist concentrate on only their legs. To avoid injury and create a strong platform for your legs to work we need to work out our core and upper body too. I like to do this Tuesdays and Thursdays. Concentrate on form, these exercises are low weight or body weight only and dynamic so as to disrupt your balance making you engage your stabilizers and core throughout the workout. For youtube videos of the lifts check here https://docs.google.com/document/d/129o-82eDAgA4-CGnJGbpdcbYvBYI9RAW-UR98RN8Ibg/edit Start with resistance band work. use a resistnace band around the ankles. 3 sets of 15 steps each Cowboy walk front and back Crab Walk both sides Do some arm and shoulder work with the band. Fly it 3x15 Curls 3x15 Press 3x15 Abs. 20 normal sit ups 20 bicycle sit ups x 3 20 BridgesFlip immediately to 10 push ups x 3 Plank 1 min x 3 Side Plank each side 1 min. all x 3 Go do 3 Pull ups. Palms away from you gets your back Palms facing you is more biceps. Switch it up but your back is more important Cycle these sets in stations below: Goblet Squats 3x10 Grab +/- a 40lb dumbbell or kettle bell (whatever weight you're comfortable with this is harder than a normal squat becuase we are engaging a lot more stabilizer muscles, concentrate on form) Hold it like goblet up against your chest and squat Drinking Birds 3x10 grab a 15lb dumbbell (or whatever you're comfortable with, concentrate on form). Bend at the waist kick back the right leg and touch the ground with the weight in your right hand.

Sample Day 2
1:30:00
83TSS
Strength Endurance (SE) Zone 3 3x10min

Warm Up 3 sets of 10 minutes in Zone 3 Cadence ~65 (88% FTP) 10 minute recovery in Zone 2 between Sets Cadence 100+ Cool Down Purpose: To develope and maintain non fatiguing cycling specific strength gained during your resistance training program. Produces high tension in fast twitch muscle fibers and aids in recruitment of fast oxidative glycotic (FOG) fibers. Correct form must be maintained. Concentrate on a still yet relaxed upper body while using perfect pedal technique.

Sample Day 3
1:00:00
30TSS
Recovery Day 1 hour

Easy little ring day. Heart Rate does not go above Zone 2. Catch up on your netflix or if it's nice go spin outside and get some fresh air.

Sample Day 4
1:20:00
Test Day

Today we determine your current FTP 20+ Minute warm up nice and easy 1 minute high candence effort 2 minute recovery 5 Minute Threshold Effort. 10 Minute Recovery Lap your computer 20 Minutes ALL OUT TEST. 20+ Minute Cool Down

Sample Day 4
1:00:00
Gym Phase I

form, strengthen and stabilization. Do the workout below straight through or turn it into a circuit. Too many cyclist concentrate on only their legs. To avoid injury and create a strong platform for your legs to work we need to work out our core and upper body too. I like to do this Tuesdays and Thursdays. Concentrate on form, these exercises are low weight or body weight only and dynamic so as to disrupt your balance making you engage your stabilizers and core throughout the workout. For youtube videos of the lifts check here https://docs.google.com/document/d/129o-82eDAgA4-CGnJGbpdcbYvBYI9RAW-UR98RN8Ibg/edit Start with resistance band work. use a resistnace band around the ankles. 3 sets of 15 steps each Cowboy walk front and back Crab Walk both sides Do some arm and shoulder work with the band. Fly it 3x15 Curls 3x15 Press 3x15 Abs. 20 normal sit ups 20 bicycle sit ups x 3 20 BridgesFlip immediately to 10 push ups x 3 Plank 1 min x 3 Side Plank each side 1 min. all x 3 Go do 3 Pull ups. Palms away from you gets your back Palms facing you is more biceps. Switch it up but your back is more important Cycle these sets in stations below: Goblet Squats 3x10 Grab +/- a 40lb dumbbell or kettle bell (whatever weight you're comfortable with this is harder than a normal squat becuase we are engaging a lot more stabilizer muscles, concentrate on form) Hold it like goblet up against your chest and squat Drinking Birds 3x10 grab a 15lb dumbbell (or whatever you're comfortable with, concentrate on form). Bend at the waist kick back the right leg and touch the ground with the weight in your right hand.

Sample Day 5
0:15:00
Off day / Bike Commute

Everyone needs a rest sometime. If you ride at all it should be very easy, maybe just to work and back. Focus on recovery. Stretch out the legs and do some core to stay active and create the strong platform you need to pedal from if you feel antsy.