Cycling Strength Boost with Olympic Swim-Run Maintenance

Average Weekly Training Hours 06:54
Training Load By Week
Average Weekly Training Hours 06:54
Training Load By Week

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 ces@comprehensiveendurancesolutions.com


Sample Day 1
0:50:20
40.8TSS
Pre-Benchmark Ride

10 min WU
2x2 min HC, 2 min recovery
2x1 min Build, 1 min recovery
4x20 sec sprint, 2 min recovery
2x3 min z4, 3 min recovery
CD

Sample Day 2
1:12:00
107.5TSS
Benchmark Testing

15 min WU
2x2 min HC with 2 min recovery
3x1 min Build with 1 min recovery
30 min TT for best power, pace and highest HR average
10 min CD

Sample Day 3
0:30:00
Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press
12-15x Step Up
30 sec Prone Plank

Circuit 2
12-15x Shoulder Press
12-15x Squat
30 sec Side Plank (30 sec each side)

Circuit 3
12-15x Triceps Pushdown or Kick backs
15x Heel Raises

Sample Day 5
0:42:00
23.7TSS
HT Intervals

10 min WU
2x2 min HC with 2 min recovery
4x2 min HT with 2 min recovery
10 min CD

Sample Day 5
0:30:00
Pull Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Rows
12-15x Reverse Lunge
10x Half Kneeling Chops

Circuit 2
12-15x Pull Downs
12-15x Squats
10x Roll Ups

Circuit 3
12-15x Reverse Flies
10x Hip Abd OR Side plank with Hip Abd

Sample Day 6
1:08:00
40.3TSS
z2 Ride

15 min WU
Easy z2 Riding
Cool Down

Sample Day 6
0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Carrie Smith, PT, DPT
|
Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.