8-week Off-Season Bike Focus

Author

Cortney Jacobsen

All plans by this Coach

Length

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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Summary

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.

Stats

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 professionals who want to race long-course triathlon, but have limited training time. My superpowers are providing actionable feedback and flexible training plans. My goal is to help you manage training so you can excel at work, have energy for the weekends, and race with confidence. I come from a 20-year career in high tech leadership, so I relate to the challenges of having a demanding career while training for ultra-distance races.

Back to Plan Details

Sample Day 1

0:50:00
55.8TSS
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

0:20:00
8.3TSS
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

0:45:00
40.4TSS
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

1:02:00
68.3TSS
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

0:20:00
8.3TSS
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

0:45:00
31.7TSS
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

0:15:00
13.1TSS
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.

8-week Off-Season Bike Focus

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