Description
Cycling: Level I Cyclist, Base (Winter, Off-Season) Training Plan, 3 to 6 hrs per wk
Author: Gale Bernhardt
12 weeks - $64.95 (There is a 10% discount when ordering from Gale Bernhardt’s website.)
Total Hours: 58
This plan is written for a cyclist that is looking to build foundation fitness (often called “base”), but is pinched for time. This plan can be used to build fitness preceding one of the other plans posted or just gaining new fitness can be an event on its own.
Sometimes keeping foundation fitness maintained is challenging, so this plan provides you with the framework and workouts to keep or get fit. The plan can be used in the off-season or any time you are looking to get or stay on track.
PROFILE
The plan is designed for a Level I rider. Before beginning the plan, you are riding two or three times per week, indoors or outdoors; but, your workouts are not consistent. It is not a problem for you to ride for an hour, though.
You are looking to build strength, endurance and increase your riding speed. You’d like to begin a weight training program, but don’t know where to begin.
One big issue you have is time. There is never enough time and you don’t have much of it to devote to staying fit. If you can see a training plan that would whip you into shape on three to six hours a week, you’d jump up and down.
Get ready to jump.
GOAL
Your goal is to workout consistently for twelve weeks to build foundation fitness. Your main goal is to complete some 80 to 90 percent of the weekly training hours, ranging from 3 to 6, in the plan.
Although you know that simply riding will improve your fitness, you want to improve your riding speed as well. In addition to riding speed, you want a long ride of around two hours to be comfortable and easy to complete.
THE PLAN OVERVIEW
The plan is structured with three weeks of training to build training volume and intensity, followed by one week of recovery. This is a four-week cycle format.
Find the supporting documents you need to help you with this plan at the bottom of the web page.
If you use this training plan, you will be ready to ride comfortably for two hours by the end of the plan. After you’ve completed this foundation fitness plan, you are ready to move on to another training plan.
Q – What do I get with a training plan?
A – After purchase, you will receive an email with instructions on how to download and access your training plan. Your plan will be available in your own private online training log account. You will enjoy the following benefits and more:
- Daily e-mails with your next workout keep you on track
- Create your own routes or search the library of routes for tracking your workouts
- Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
- Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
- Track your fitness and gain confidence
- Complete nutrition tracking to monitor your diet
- Get support and answers on a message board specific to your plan and access to more message boards
Q – What if I don’t like the plan once I’ve seen it?
A – Because discounted plans are offered through this site and a coding system, no refunds are allowed. If you are worried about wanting or needing a refund, you can forgo the discount and purchase the plan directly from the TrainingPeaks website. Refunds for training plans are offered for a limited time after purchase. You can find this training plan on that site by following this link.
Sample workouts:
Workout #1 : Strength
AA
Planned Time: 1:00:00
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Workout #2 : Other
Tips
Thank you for choosing one of my plans for successful training and racing. You can look forward to more tips from me, your coach, Gale Bernhardt.
Workout #3 : Strength
AA
Planned Time: 1:00:00
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Workout #4 : Day Off
Rest and recovery day - no training scheduled
Workout #5 : Bike
Recovery - 90rpm
Planned Time: 1:00:00
Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.
Workout #6 : Strength
AA
Planned Time: 1:00:00
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Workout #7 : Other
Tips
Although they seem “too easy” form rides contribute to your success.
Workout #8 : Strength
AA
Planned Time: 1:00:00
Warm up aerobically, running or cycling for 10-20 minutes, then complete 2-3 sets x 15-20 repetitions (reps) of the designated exercises using a light to moderate weight.
Workout #9 : Bike
Isolated Leg
Planned Time: 0:45:00
This workout helps work the dead spot out of pedal stroke. After a warm-up, with light resistance on an indoor trainer, do 100 percent of the work with one leg while the other leg is or resting on a stool. The bottom of the stroke is similar to the motion of scraping mud off the bottom of your shoe. The top of the stroke can be improved by driving toes forward. In all positions, keep the toes relaxed. Do not allow them to curl-up and clinch the bottom of your shoe. (This can be done outdoors by relaxing one leg while the other leg does most of the work.) After doing a work segment with each leg (start with 20-60 seconds per leg), spin easy with both legs for 1-3 minutes and then go back to single legwork. Begin with a cumulative time of 3 to 5 minutes on each leg and build time, as you become stronger.
Hard copy of this training plan is available in the book Training Plans for Cyclists.
