TrainingPeaks Training Plans


ALP Cycles Racing; 12-week Off Season Training Plan (November-January)

The off-season is the perfect time to improve your cycling, work to improve your weaknesses, and have fun while still gaining bike specific fitness. This 12 week training plan has 3 blocks of training and strength phases that will work to build full body strength that is lost during a summer of bike riding and bike racing.  The first phase of the training and strength program is the Transition Phase. During this phase, the athlete (you) will gradually build a base fitness of strength and endurance that will later be applied to the more advanced phases of strength and on bike training. This phase includes, body weight exercises that will challenge strength, mobility, and balance. On bike training that will improve your pedaling, cadence, and endurance.  The first Saturday of the training plan is a Field Test to gather data and training zones on the athlete. We (ALP Cycles Coaching) will analyze your field test and give you your new training zones to use throughout this 12 week training plan. Email alison@alpcyclescoaching.com.  After a recovery week, the second phase of training and strength aim to make you are more complete athlete with challenging full body strength exercises and workouts on the bike to increase your leg speed, leg strength, and base aerobic fitness. A second recovery week leads into the final phase of training and strength. The strength exercises continue to get more challenging and include plyometrics and balance. The on bike workouts aim to increase endurance and lactate threshold with plenty of tempo (zone 3) and endurance rides.  Every Sunday is an "athlete choice" day because we believe the off season should be balanced with other fun activities- hiking, skiing, nordic skiing, yoga, etc. All on-bike workouts come complete with power graphs and IF and TSS planning. All strength exercises and some of the more complex on-bike workouts come with a YouTube 'how to' video to make sure you understand and are completing each exercises with proper form.

Road Racing-8 weeks-Final prep for race season

As the road race season draws near, it is important to make sure you are ready and prepared not only for the first races of the season, but to have good fitness that lasts the entire season. Before beginning this training and plyometric program, we assume you have a basic base of strength and aerobic exercise training. This 8 week training plan has 2 blocks of training that will work to build full body strength and fitness and help prepare you for your first races of the season. The first phase is plyometrics and on bike sprints that are accompanied by lactate threshold training. This 3 week block will not only build your lactate threshold it will also make you a more powerful and explosive rider. All strength exercises and some of the more complex on-bike workouts come with a YouTube 'how to' video to make sure you understand and are completing each exercises with proper form. After a much deserved recovery week, you begin a 3-week race specific build. Now that you have a solid aerobic engine built, it is time to work on anaerobic power and fitness. VO2 and anaerobic workouts are combined with race winning intervals (RWI) and endurance rides. This 3 week build is the final preparation going in to race season. After a 2nd recovery week, you will be strong, fit, fresh, faster on the bike, and ready for the race season.

3 month training- Strength 1, Strength 2 and Plyo's

ADVANCED RIDER

The off-season is the perfect time to improve your cycling, work to improve your weaknesses, and have fun while still gaining bike specific fitness. This 12 week training plan has 2 blocks of training and strength phases and 1 phase of plyometrics and lactate threshold training that will work to build full body strength and fitness and help prepare you for your first races of the season. Before beginning this training and strength program, we assume you have a basic base of strength and aerobic exercise training. The first phase of this training plan is the Strength 1 Phase. During this phase, the athlete (you) will gradually build a base fitness of strength and endurance that will later be applied to the more advanced phases of strength, plyometrics, and on bike training. This phase will aim to make you are more complete athlete with challenging full body strength exercises and workouts on the bike to increase your leg speed and leg strength. After a recovery week, you will move into the second phase of training and strength. These new strength exercises continue to get more challenging and include plyometrics and balance. The on bike workouts aim to increase endurance and lactate threshold with plenty of tempo (zone 3) and endurance rides. Every Sunday is an "athlete choice" day because we believe the off season should be balanced with other fun activities- hiking, skiing, nordic skiing, yoga, CX racing, etc. A second recovery week leads into the final phase of training and strength; plyometrics and on-bike sprints. Strong muscles now become powerful muscles as you progress into explosive movements. Your aerobic engine continues to grow with plenty of LT training and some VO2 max workouts. All strength exercises and some of the more complex on-bike workouts come with a YouTube 'how to' video to make sure you understand and are completing each exercises with proper form.

Cyclocross- 8-weeks until CX season

INTERMEDIATE TO ADVANCED RIDER

This training plan is for the rider who has built up a descent fitness and riding base throughout the early summer. It's best to start this plan rested and ready to train hard. The goal of the first week of this training plan is to get back in the saddle and doing some consistent riding. From there, each week builds upon the previous week with added intensity, volume - max training hours are 11 for the biggest week- and specific Cyclocross workouts and skill building. The goal of the first three weeks of training, are to build your aerobic base while also working on your cornering, mounts, dismounts, and general bike handling skills that are specific to CX. After three hard weeks of training, the fourth week is a recovery week. Weeks 5-7 are are more cyclocross specific with harder intervals, run-ups, practice races, mock starts, etc. These are the most intense 3 weeks of the training plan. Week 8 is a recovery week leading into the first races of the season.

ALP Cycles Coaching 2019 Off Season Strength & Training Plan

The off-season is the perfect time to improve your cycling, work to improve your weaknesses, and have fun while still gaining bike specific fitness. This 12 week training plan has 3 blocks of training and strength phases that will work to build full body strength that is lost during a summer of bike riding and bike racing. The first phase of the training and strength program is the Transition Phase. During this phase, the athlete (you) will gradually build a base fitness of strength and endurance that will later be applied to the more advanced phases of strength and on bike training. This phase includes, body weight exercises that will challenge strength, mobility, and balance. On bike training that will improve your pedaling, cadence, and endurance. After a recovery week, the second phase of training and strength aim to make you are more complete athlete with challenging full body strength exercises and workouts on the bike to increase your leg speed and leg strength. A second recovery week leads into the final phase of training and strength. The strength exercises continue to get more challenging and include plyometrics and balance. The on bike workouts aim to increase endurance and lactate threshold with plenty of tempo (zone 3) and endurance rides. Every Sunday is an "athlete choice" day because we believe the off season should be balanced with other fun activities- hiking, skiing, nordic skiing, yoga, etc. All strength exercises and some of the more complex on-bike workouts come with a YouTube 'how to' video to make sure you understand and are completing each exercises with proper form.