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16 Week Preseason to Mid season


Chad Andrews

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16 Weeks

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Plan Description

This is the perfect program for the Intermediate to advanced beginner to get some great fitness as you start late winter and early spring! Ideally the time to pick up this plan is February/March and April. You will have completed your strength training already and ready to focus on the bike. 5-12 hours is what you can expect to train each week.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:02 hrs 4:00 hrs
0:00 hrs 0:00 hrs
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Workouts Per Week Weekly Average Longest Workout
9:02 hrs 4:00 hrs
0:00 hrs 0:00 hrs
—— ——

Chad Andrews


3 Training Locations
Charlotte NC and Mount Pleasant, SC
Personal Coaching
TotalCyclist® offers a variety of services. We offer the entire package for multisport, cycling, health, wellness, camps and much...much more! athletes if they desire.

Testing, analysis, nutrition, strength and conditioning, mental skills and of course coaching. Packages vary based on clients needs.

Sample Day 1

Recovery Ride

Active Recovery Ride, 50-40 beats below LT. Easy gears with limited stress on the legs.

Sample Day 5


Review all skills learned:
Water bottle pickup (and put down)
Slalom through bottles.
Circle push out.

Sample Day 6

Moderate effort, seated

Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.

Sample Day 7

Fun Ride

Do want you want today. Keep HR low to moderate. Do not overextend and go over zone 3.

Sample Day 8

Force Reps

BT: On flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not observed.

Sample Day 10


BT: Warm-up well. Then ride 30 to 40 minutes non-stop in the heart rate 3 zone on a mostly flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling. Aero position.

Sample Day 11

Handling skills

Work on handling skills in a parking lot: slalom, pick-up water bottles, tight turns, hop, track stands, etc.

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