Winter Off-Season Preparation - All Levels | 5 weeks 9-14h/week + Coach Support
Winter Off-Season Preparation - All Levels | 5 weeks 9-14h/week + Coach Support
Length
5 Weeks
Plan Description
This training plan is general preparation aimed for any cyclists that want to build foundations after an off-season recovery, aimed for all levels.
-
-
The plan allows you to start from the ground up, with no prior fitness. This plan will gradually build your aerobic fitness and muscular strength to the point where your foundations are strong enough and prepared for more difficult training - base preparation. This phase will also assist you in lowering the risk of injuries.
-
What comes with a training plan:
-
• EMAIL COACH ACCESS for questions or help with your plan
• Re-use your plan multiple times, updates included free
• You can switch free first 7 days.
-
-
Is This Plan For You?
-
• Training is designed from 8 to 13 hrs of training per week.
• Sessions Included: Gym/Core Training, Running, Swimming, MTB, Indoor Cycle Training, Yoga, Stretching, Hiking
• Easier weeks included for recovery and adaptation
• Shorter training are mid-week and longer rides at weekends
• Regular FTP tests to track progress
• Heart Rate Monitor required, Power Meter not essential but recommended
• Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
-
Email Support:
Our Qualified Coaching team is available to answer any questions during the first use of your plan.
-
Prior commencing this plan it is recommended to have at least 3 weeks of recovery.
-
Recommended Structure Of Your Season:
Phase 1: Off-Season Recovery / 2-4weeks
Phase 2: Off-Season Preparation / 3-5weeks = This Training Plan
Phase 3: Base Build Phase / 8-12weeks
Phase 4: Specialized Phase / 4-8weeks
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Other
x4
|
00:42:00 | 00:20:00 |
|
Run
x2
|
01:30:00 | 01:30:00 |
|
Day Off
x2
|
—— | —— |
|
MTB
x2
|
04:54:00 | 04:30:00 |
|
Strength
x2
|
02:24:00 | 01:30:00 |
|
Bike
x2
|
02:35:00 | 01:39:00 |
|
Swim
x1
|
00:12:00 | 00:30:00 |
|
Walk
x1
|
03:00:00 | 05:00:00 |
|
Custom
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:42:00 | 00:20:00 | |
|
|
01:30:00 | 01:30:00 | |
|
|
—— | —— | |
|
|
04:54:00 | 04:30:00 | |
|
|
02:24:00 | 01:30:00 | |
|
|
02:35:00 | 01:39:00 | |
|
|
00:12:00 | 00:30:00 | |
|
|
03:00:00 | 05:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.