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- Base Training Plan for Cyclists Who Also Want to Run - Consummate Athlete -

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- Base Training Plan for Cyclists Who Also Want to Run - Consummate Athlete -

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Peter Glassford

All plans by this Coach

Length

13 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



About This Cross-Training Friendly Plan

This plan is for you if you want to do a few different sports and/or disciplines. This training plan gives you permission to cross-train and is oriented for a cyclist who does another sport, like running. Unlike many coaches we love cross-training and many of our athletes will use many sports to reach their goals, which might be in only one sport or across a few different sports over the course of the year.

The plan requires 6-14 hours per week and ideally some flexibility to do double workout days 1-3 days a week to allow for strength and sufficient frequency across your cross-train and main sport.

This plan has been used by athletes who want to prepare for a running event while also maintaining their biking or who are going to do a lot of running (or another sport) in their base phase for preparation for a cycling event later in the year.


Is This Cross-Train Training Plan for You?

Base Plans mean that you are 3+ months from your goal. You can follow this plan up with our Cross-Training Build plan or a cycling specific build plan from our list of training plans.

This is suitable for someone who is free of injury that allows for the progressions in volume/distance/intensity to be well tolerated.

This plan is targeted at adults with jobs so it is not extreme in volume.




What Does It Include?



  • Structured Workout Downloads are included for *many* bike workouts ( for Garmin / Zwift Etc )

  • Many Workouts that can be done indoors if desired

  • Strength routine that supports the demands of 2 sports + 1-2 weekly yoga/recovery sessions/week

  • Workout Description with HR, Power and/or RPE - Flexible to your equiptment and preferences

  • Guidance and Options to shorten or extend workouts based on goals and availability


Do you have an Irregular Schedule, Bold Goals and/or Looking for a Customized Training Plan?

Order your own 3 Month Made For You Training Plan, which eliminate much of the friction of pre-made plans because it takes your schedule, goals, equipment, and abilities into account
Learn about 3 Month Made for You Training Plans From Consummate Athlete or consider going full-on 100% Committed and sign up for our Personalized Coaching for Adult Cyclists

Questions?


Please feel free to email Peter for more details.

How it Works

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Track Your Progress

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Training Plan Sample Week

Week 3Week 11
Sample Workouts - Week 300
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Recovery - Movement Therapy Session

00:15:00
Spend at least 15min on recovery, relaxation and rejuvenation today.
--
A few of my favorite / go-to exercises and routines are below :
--
1) Exos Routine for injury prevention
http://youtu.be/xYBWxmn7FcI
-
2) Mobility Wod Running Warmup - this covers a lot of common movements and is great for anyone (even if you don't run)
https://www.facebook.com/watch/?v=1828546820492893
-
3) Tib-Raises - This simple, no-equiptment exercise helps many lower leg, foot, ankle issues
https://www.youtube.com/watch?v=pn7DLqo-IKs&t=24s

--
4) Y-T-W-L (image) this is great for shoulders/backs and neck and is simple / quick
https://encrypted-tbn0.gstatic.com/images?q=tbn%3AANd9GcQOMbrmVljVMQB9xGfjN9n7N53xN9HDOwEEB7NYB5nhhj6B-FS8&usqp=CAU

5) ATTIA Shoulder - this is several videos - invest some time to go through and should find a few movements you like that you can do quickly in coming months when needed.  https://medium.com/@PeterAttiaMD/how-you-move-defines-how-you-live-part-ii-b87bad17bc83
-
6) Ready State Youtube - search a body part or injury and you will find something here. Consider using their APP as well.
https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA
Details
Tuesday

Run/Walk or Bike w. 6 x 30 sec

00:30:00
walk and include 6 x 30 sec 'strides' which are just running quickly 'like an athlete' (not a sprint but a faster run)

OR

Bike and include 6 x 30sec high effort periods, otherwise riding under 75% MHR / Low intensity
Details

3 x 8 - Hypertrophy Rebuild | 3 Days / Week for 12 weeks

00:40:00
After a long season, injury, surgery or between heavy or intense training blocks this is a very solid program. Start light and build weights each week.
--
Download/Print/Save the Routine:
https://docs.google.com/document/d/1NJy-GvRTIr1ffcFZLDfqCqJm8BQPIYhUjzzaHOq6YmM/edit?usp=sharing

-----------
WU:
Active Flexibility - 5-6 reps each or per side
*modify as you like

= Forward Lunge Elbow to Instep

= Inch Worm / Hand Walking

= Lateral Squat
= Muscle Snatch to Overhead Squat (SLOW) 10x - Use a Dowel/Broom Handle

MAIN WO:
This is a 4 Week rotation typically for 3 months
= Week 1 - 1 sets of 25 reps or 20 meters (for walks/crawls)) or hang for time
= Week 2 - 2 sets of 15 reps or 20 meters (for walks/crawls)) or hang for time
= Week 3 - 3 sets of 8 reps or 20 meters (for walks/crawls)) or hang for time
= Week 4 - 4 sets of 5 reps or 20 meters (for walks/crawls)) or hang for time

--Presses---
B1 PRONE NECK NOD -
B2 KETTLEBELL WAITER WALK - 20m
B3 KETTLEBELL HALF KNEELING PRESS -
--Pull/Hang--
C1 PRONE 'FIND YOUR SHOES' -
C2 KETTLEBELL ONE ARM RACK CARRY -20m
C3 HANG FROM BAR - For Time
--Hinge---
D1 SIX POINT NODS -
D2 KETTLEBELL SUITCASE CARRY - 1x20m
D3 RACK DEADLIFT -
---Squat----

E1 SIX POINT ROCK -
E2 BACK SQUAT -
E3 HIP FLEXOR STRETCH - 20sec
----Carry----
F1 LOADED CARRY - 1 x 20m
F2 BEAR CRAWL - 1 x 20 m
F3 CROSS WALK - 1 x 20 m

--
Finish - go for a walk
Details
Wednesday

endurance - 1hr+ bike or crosstrain <80%MHR

01:03:0052 TSSStructured Workout
1-3 hrs endurance/tempo

ride 60-80%MHR - You will get into some moderate effort (tempo) today but watch that it does not become racing or suffering - Adjust loading to keep it lower intensity by feeling

The structured workout download is for 2.5 hrs but you can do what you have for time today and certainly could go outside and bike/crosstrain on rolling terrain AND DO NOT NEED TO REPLICATE WORKOUT DOWNLOAD.
Details
Thursday

Choice Cardio - add swim/run/ hike/bike/walk into day

00:45:00
keep intensity light 30-180min as time/energy/weather allows

recovery and endurance ranges <75%MHR
Details
Friday

Hypertrophy Rebuild | 3 Days / Week for 12 weeks

00:40:00
After a long season, injury, surgery or between heavy or intense training blocks this is a very solid program. Start light and build weights each week.
--
Download/Print/Save the Routine:
https://docs.google.com/document/d/1NJy-GvRTIr1ffcFZLDfqCqJm8BQPIYhUjzzaHOq6YmM/edit?usp=sharing

-----------
WU:
Active Flexibility - 5-6 reps each or per side
*modify as you like

= Forward Lunge Elbow to Instep

= Inch Worm / Hand Walking

= Lateral Squat
= Muscle Snatch to Overhead Squat (SLOW) 10x - Use a Dowel/Broom Handle

MAIN WO:
This is a 4 Week rotation typically for 3 months
= Week 1 - 1 sets of 25 reps or 20 meters (for walks/crawls)) or hang for time
= Week 2 - 2 sets of 15 reps or 20 meters (for walks/crawls)) or hang for time
= Week 3 - 3 sets of 8 reps or 20 meters (for walks/crawls)) or hang for time
= Week 4 - 4 sets of 5 reps or 20 meters (for walks/crawls)) or hang for time

--Presses---
B1 PRONE NECK NOD -
B2 KETTLEBELL WAITER WALK - 20m
B3 KETTLEBELL HALF KNEELING PRESS -
--Pull/Hang--
C1 PRONE 'FIND YOUR SHOES' -
C2 KETTLEBELL ONE ARM RACK CARRY -20m
C3 HANG FROM BAR - For Time
--Hinge---
D1 SIX POINT NODS -
D2 KETTLEBELL SUITCASE CARRY - 1x20m
D3 RACK DEADLIFT -
---Squat----

E1 SIX POINT ROCK -
E2 BACK SQUAT -
E3 HIP FLEXOR STRETCH - 20sec
----Carry----
F1 LOADED CARRY - 1 x 20m
F2 BEAR CRAWL - 1 x 20 m
F3 CROSS WALK - 1 x 20 m

--
Finish - go for a walk
Details
Saturday

Tempo Ladder 25-20-15 -OR- Offroad/Hilly

01:43:00103 TSSStructured Workout
WU: 10-30min as you prefer
--
Main WO:

- 25 min @ 80-83% MHR (or 80-90%FTP)
- 20 min @ 80-83% MHR ( or 80-90%FTP)
- 15 min @ 80-83% MHR (or 80-90%FTP)
**recover 1-2 min easy bw

CD:
Easy endurance to finish time.
Details
Sunday

Crosstrain Accumulate 90-180 min

01:30:0066 TSS
combine sports into 1-3 workout sessions to accumulate 90-180min of movement

RPE of session should be <4/10 and HR kept under 80% MHR for much of the session - be wary of extended efforts/sprinting on low-intensity days such as this.

Sports 'counted' as cross-training are generally those that keep Heart Rate up similar to cycling. Nordic Ski, Running, Snowshoe, rowing, swimming, 'cardio', hiking.
Details

Sunday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
03:27:00 03:01:00
Strength x2
01:17:00 00:40:00
X-Train x1
02:21:00 04:00:00
Other x1
00:14:00 00:30:00
Run x1
00:37:00 00:45:00
Walk x1
00:33:00 01:00:00
Custom x1
00:12:00 00:15:00
Workouts Per Week Weekly Average Longest Workout
Bike
03:27:00 03:01:00
Strength
01:17:00 00:40:00
X-Train
02:21:00 04:00:00
Other
00:14:00 00:30:00
Run
00:37:00 00:45:00
Walk
00:33:00 01:00:00
Custom
00:12:00 00:15:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

~ Peter Glassford - Cycling Training Plans & MTB Coaching ~

Consummate Athlete - Off Road Cycling Coaching

Peter Glassford is a full-time Chartered Professional Cycling Coach specializing in off-road cycling disciplines including mountain bike, gravel and cyclocross. He's also a Registered Kinesiologist and has been coaching since 2000.

Along with author Molly Hurford, he operates Consummate Athlete:a website, podcast and coaching business that helps busy adult athletes balance life and big adventures by focusing on Consistency, Confidence, Cross-training and Community!

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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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