12 Week Offseason Cycling Plan--Power based

Average Weekly Training Hours 05:28
Training Load By Week
Average Weekly Training Hours 05:28
Training Load By Week

This 12 week plan targets the age-group athlete who is looking for an offseason plan to maintain or increase their power (FTP or CP). The plan is designed to be used alone or in conjuction with a cycling focus training regimen. Each week contains 4 cycling based workouts, three interval workouts and a long ride. The volume ranges from 4-6 hours. The plan will also allow the athlete to perform 3 different power tests to measure progress over the plan's duration. **Note this is a plan for athletes who train with power**

Sample Day 1
0:55:00
FTP 10x30"

WU: 10' easy spin 65-70% building toward a steady 70%
5' of 20" high cadence (105+), 40" steady cadence
MS: 10x30" (30" RI) @ 95-100%;
20' @ 70-75%
CD: 10' 65-70%

Sample Day 3
1:04:59
FTP 5x3

WU: 10' easy spinning 65-70% building to 70%
5' of 30" on/off @ 95-105% and 65-70%
5' riding 70-75%
MS: 5x3' @ 90-95% (2' RI)
15' @ 70-75%
CD: 5' @ 65-70%

Sample Day 5
1:00:00
Drills

WU: 10' easy spinning 65-70% slowly build to 70%
5' at 70-75%
MS: 10 x 20" high cadence 110+, 40" regular candence
5 x 4' one leg drills as 1' right leg, 30" recovery, 1' left leg, 30" recovery. Repeat
15' steady 70-75%
5' easy cool down

Sample Day 7
1:30:00
Aerobic Ride

90-120' ride at 70-75%, do not exceed 80% if possible

Sample Day 8
0:49:59
FTP 20' Time Trial Test

WU: 10' easy spinning @ 65-70%FT
5' of 30" on/off @ 95-105% and 65-70% FT
5' @ 70-75%
MS: FT test 20 min all out
CD: 10' @ 55-65% FT

Sample Day 10
1:04:59
FTP 6x3

WU: 10' easy spinning 65-70% building to 70%
5' of 30" on/off @ 95-105% and 65-70%
5' riding 70-75%
MS: 6x3' @ 90-95% (2' RI)
10' @ 70-75%
CD: 5' @ 65-70%

Sample Day 12
0:49:59
5' VO2 Test

WU: 10' easy riding @ 65-70%
5' on/off 20"/40" @ 105-110% and 65-70%
5' @ 70-75%
MS: VO2 test 5' all out -
5' @ 55-65%
15' @ 80-85% (z3)
CD: 5 @ 60-65%

Andrew Dollar
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FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 150 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.