Two options: weeks 1-6 and weeks 7-12: can be build on top of each or used separately to meet your goals for the off season and year of racing.
This is great plan to start your off season training with
This is a 6 week routine for Off Season Cyclist(road, cyclo cross, and mountain bike). Focus is on a combination of xtraining, strength work, and indoor/outdoor cycling.
Each training program will introduce you to the routine where you will have multiple xtraining options(you choose what you have). In addition to this, you will strength train 3 times a week to work on building strength in the off season to help prevent injury next year, and also build muscle that will help put more power to the pedals when the training starts to pick up.
Also, you will ride 3 days a week, either indoor or outdoors(depending on what you can do). These workouts are set up to maintain what you have worked so hard to build in season. They are short and sweet!
The goal of this program is to re-motivate and recover your body both mentally and physically. This program will keep your fitness high, while also working on weaknesses that typically develop for many athletes in the off season.
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Training Plan Options:
Advanced Week 1-6 / Weeks 7-12
Intermediate Weeks 1-6 / Weeks 7-12
Beginner Weeks 1-6 / Weeks 7-12