8-week Off-Season Bike Focus

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8-week Off-Season Bike Focus


Cortney Jacobsen

All plans by this Coach


8 Weeks

Typical Week

1 Day Off, 4 Bike, 3 Strength, 2 Run, 1 Swim

Longest Workout

0:50 hrs swim
1:45 hrs bike
1:07 hrs run

Plan Specs

triathlon olympic beginner intermediate hr based tss based strength base period

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Need to give a little extra love to your bike strength during the off-season? This is an 8-week plan, geared toward beginner-to-intermediate triathletes who are looking to boost their bike strength. The plan includes 4 bike workouts a week, plus 2 runs and 1 swim. You'll also get 3 strength workouts per week, 20-min each, which include exercises and videos. The lowest volume week is ~6 hours, and the highest volume week is ~8 hours. The longest workout is under 2 hours, which makes it great for indoor trainer rides on snowy or rainy winter weekends.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:04
Training Load By Week
Average Weekly Training Hours: 07:04
Average Weekly Breakdown

Cortney Jacobsen

Northwest Energy Lab

Cortney specializes in working with high-achieving business executives who train and race long-course triathlon despite their time-crunched lives. Her 20-year career in high tech product leadership enables her to uniquely connect with her clients' challenge of managing a demanding job while pursuing training and racing goals. She take a top-level view to creating personalized training plans, which considers sleep, stress, mood, and nutrition, as well as training data.

Sample Day 1

short, powerful bursts

This workout focuses on short, hard power bursts to build your power (or fast twitch) muscles. Even if your race of choice is a long, endurance race like an Ironman or half-iron, you will need to access these fast-twitch muscles during the race. The off-season is a great time to do this type of work.

Sample Day 1

cycling strength & core #1

Warm-up (WU) for at least 5 min with easy movement before starting the exercises below.
Do 5 sets of these exercises. (Links to videos included below)
sets 1-2: 20 reps each
set 3-5: 10 reps each

1) Bicycle crunches https://www.youtube.com/watch?v=wqoD0Bdggto

2) Body squats https://www.youtube.com/watch?v=aclHkVaku9U

3) High to low planks https://www.youtube.com/watch?v=K3oUsxweYAk

4) Glute bridges https://www.youtube.com/watch?v=8ijgBSj-DIo

5) Split lunges (half the reps on one side, half the reps on the other side) https://www.youtube.com/watch?v=v8KuT3HJwus

Sample Day 2

aerobic run

Run for 45 min at a comfortable pace. This should be a conversation pace. RPE 6 (or HR Z2). Be sure to spend the first 10 min warming up at an easy, easy pace.

Sample Day 3

threshold work: 4 x 4'

See single-leg drills here: https://www.youtube.com/watch?v=wlBwcYbr88w We'll do these once a week so that you can start to gain some awareness of dead spots in your pedal stroke.

Sample Day 3

cycling strength & core #2

WU: 5' light activity
Do 4 sets of these exercies:

1) 20x forward lunges (alternating legs) https://www.youtube.com/watch?v=TA4FGRBjMiU

2) 5x inchworms (try adding a push-up if you want more of a challenge) https://www.youtube.com/watch?v=yr-HHgxXTqg

3) 20x body squats

4) 20x butt kickers - start with the standing ones on the first couple rounds first if you need to in order to get the movement right https://www.youtube.com/watch?v=D_qMNWY0tHo

Sample Day 4

active recovery ride

Every week, we'll have this one ride that is an easy, recovery ride. The effort should be SUPER easy. Annoyingly slow, I like to say. This is your active recovery day. This whole ride should be at an RPE 6 at the max, with a cadence of 80-90.

Sample Day 4

easy run off the bike

Even though it's off-season, we want to keep those run-to-bike muscles in shape, so here's a once-a-week short brick for you. This run doesn't need to be hard. Just keep the effort at a RPE 5-6 (Z2), just like the bike workout.

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