Cycling Strength Boost with 140.6 Swim-Run Maintenance
Carrie Smith, PT, DPT, USAT and IRONMAN Certified CoachAll plans by this Coach
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This 8 week plan is designed for the athlete who would like to improve leg strength on the bike or who is preparing to begin building for a hilly cycling course. This can also be used as early season preparation before performing high intensity intervals.
This plan will include two benchmark tests, one at the beginning of the training block and one at the end so you can see your FTP improvements. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.
A typical week will include 4 cycling rides with three days of low to moderate cadence intervals and high force sprints. There will be a gradual build in duration and intensity for three weeks, and then every fourth week will be lighter to allow for recovery. This plan will also include two maintenance swims, two easy effort runs, two strength training sessions, two foam rolling and stretching sessions and one day off.
Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.
If you have questions about this plan please email us at email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:36 hrs||2:08 hrs|
|0:58 hrs||0:50 hrs|
|0:39 hrs||0:20 hrs|
|1:19 hrs||0:40 hrs|
|0:55 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:36 hrs||2:08 hrs|
||0:58 hrs||0:50 hrs|
||0:39 hrs||0:20 hrs|
||1:19 hrs||0:40 hrs|
||0:55 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: