****NEW**** (Workout Builder format)
EPIC 8 WEEK SPRING BUILD & PREP PLAN
ATHLETE LEVEL: Beginner/Intermediate
TYPE: Competitive Road Cyclist
HOURS: 8-12 hours per week
TARGET RESULTS: To take your training to the next level and make your next season your best yet!
ABOUT THE PLAN:
Have you been stuck in a rut with training and not sure what to do next? Have you plateaued? Not sure how to improve on last season? Well, we’ve got the answer and now is the time to refocus, recommit, and take your next season to a new level…
Get ready to make your next season not only your best, but most EPIC season yet! This all inclusive plan is going to guide you through your training for the upcoming season, as well as through the season. We have taken into account all of the factors that truly impact someone on the bike and implemented them so that you are prepared and ready for the most EPIC season to date!
This plan includes not only on-the-bike workouts, but we have included strength training and yoga in the plan as well, as both are beneficial and will have you riding at your best.
In your plan you will find an eBook that goes along with the strength training portion of this plan. This eBook will discuss why not only strength training is important, but what benefits it has, how to utilize it, and even has explanations (along with visuals) on how to do strength training exercises properly.
This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.
This plan is built for the beginner/intermediate cyclist who has 8-12 hours to train each week.
Good luck! You’re going to do AWESOME!
WEEK 1 PREVIEW:
Day 1: Welcome Information & Packet
Day 2: Ride: NP Microbursts – 1:45:00
Day 3: Ride: Endurance Ride with Tempo – 2:30:00
Day 4: Ride: VO2 Max Intervals & Endurance – 1:15:00
Day 5: Strength Training: Core, Balance, Plyometric – 1:00:00
Ride: Active Recovery – 0:45:00
Day 6: Ride: AC Power Builders & Tempo – 3:15:00
Day 7: Ride: Endurance with Bursts – 2:30:00
WEEK TOTALS: Time: 13:30:00
Bike Duration: 12:00:00
Strength Training: 1:30:00
Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday – Friday, 9am – 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.
If you experience any difficulties or have any questions, please contact us.