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Out of Season Bike Focused Plan

Author

Wendy Mader

All plans by this Coach

Length

16 Weeks

Plan Description

Common Mistakes Athletes Make in the off Season
https://youtu.be/sPD9n_NniQ0

Preview the details of the plan https://youtu.be/Tn-FkrKHKSc.

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You're going to love this 16 week bike focused training plan from Ironman Certified Coach and 9x Kona finisher, Wendy Mader! In addition to 16 week's worth of cycling with strength training, one swim and one run per week biking, we also included 3 INSTRUCTIONAL VIDEOS, one before each phase of training. That's right! You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. This Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with youtube content videos and PDF resources explaining workout terminology, for the swim, bike, run, strength, and intensity recourse guides to reference throughout the program

This 16-week plan starts with 4 days on the bike, 1 days of swimming, 1 day of running and 2 days of strength training and builds up to 6 days of cycling per week

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 4-9 hours per week. Intensity is set to rate of perceived effort, RPE, and you can adjust to heart rate, power or pace. Generally most beginners best train with RPE and advanced athletes training with power.

Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

This is a time-based program

For only $99/mo you can add me as your personal “Accountability Coach”. As your Accountability Coach, I will connect your Training Peaks account with mine so I can provide daily/weekly feedback within your training plan’s calendar and training log. I will check up on your progress throughout the week, answer any questions you have and offer suggestions while you navigate through the program. As your Accountability Coach, you’ll never be alone.--
Wendy

How it Works

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
05:03:00 01:38:00
Run x1
00:46:00 01:00:00
Day Off x1
—— ——
Swim x1
00:07:00 00:40:00
Strength x1
00:37:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
05:03:00 01:38:00
Run
00:46:00 01:00:00
Day Off
—— ——
Swim
00:07:00 00:40:00
Strength
00:37:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

wendy mader

t2coaching.com

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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