8 WEEK CYCLING TRAINING PLAN W/ VIDEOS

8 WEEK CYCLING TRAINING PLAN W/ VIDEOS

89.00

Workouts / Week: 3 structured workouts with accompanying workout videos available, and 1 endurance ride that can be replaced with cross training.

Videos: The workout videos have been created to help push and take you to the next level. While you will still make significant gains by just following the program-only option (available further below), it has been shown that training alongside someone else motivates you to dig deeper and realize even greater fitness gains. And trust me, I’m not coasting during these workouts, I too am pushing in my training zones and performing the full warm up and workout set with you (everything except for the cool down), while coaching you along the way - everything from technical guidance to visualization.

As someone who has led teams (sport and corporate) for over 10 years, I am more than ready to take you on and lead you through this fitness journey:)

Equipment: Workouts are to be performed indoors on a spin bike or bike trainer. It is recommended that you have a heart rate monitor and/or method to capture power output (measured in watts). Having a way to capture cadence is ideal as well but is not necessary as you can follow my lead in the instructional videos (I ensure I stay within the prescribed workout zones and cadence).

Format: Detailed workouts are available in both a printable PDF document and online on a secure password protected site where all the videos are housed.

An additional document, Zone Calculator, will be provided to all cyclists to use for entering their Functional Threshold Power (FTP) results used to assess personal fitness improvements.

Time commitment required: The first week of the program starts you off with a 40 minute structured power workout and finishes the week off with a 60 minute endurance ride or cross training session. Volume and intensity will gradually increase each week, hovering around the 60 minute mark for each of the 3 structured workouts. The 4th ride (endurance) will increase in duration to 2 hours by the final training block.

Add-on Option: The last 4 weeks of the full 12 Week Cycling Training Plan are available for purchase separately.

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8 WEEK PROGRAM OVERVIEW

Add-on Option: The last 4 weeks of the full 12 Week Cycling Training Plan are available for purchase separately.

Workouts / Week: 3 structured workouts with accompanying videos available, and 1 endurance ride that can be replaced with cross training.

Equipment: Workouts are to be performed indoors on a spin bike or bike trainer. It is recommended that you have a heart rate monitor and/or method to capture power output (measured in watts). Having a way to capture cadence is ideal as well but is not necessary as you can follow my lead in the instructional videos (I ensure I stay within the prescribed workout zones and cadence).

Format: Detailed workouts are available in both a printable PDF document and online on a secure password protected site where all the videos are housed. Videos are instructional with guidance and encouragement throughout, and do not have music played.

An additional document, Zone Calculator, will be provided to all cyclists to use for entering their Functional Threshold Power (FTP) results used to assess personal fitness improvements.

Time commitment required: The first week of the program starts you off with a 40 minute structured power workout and finishes the week off with a 60 minute endurance ride or cross training session. Volume and intensity will gradually increase each week, hovering around the 60 minute mark for each of the 3 structured workouts. The 4th ride (endurance) will increase in duration to 2 hours by the final training block.

PROGRAM DETAILS

WORKOUT STRUCTURE:

The workouts in your 8 Week Cycling Training Plan are intended to be performed on an indoor bike (trainer or spin bike), and are organized into 2 training blocks that are each 4 weeks long: 3 weeks of gradual increase in volume and intensity + 1 week of 3 easier rides with a Functional Threshold Power (FTP) test slotted mid-week.

For the 3 week build at the beginning of each block, there are 3 structured cycling workouts each week: (1) power/hills, (2) tempo and (3) threshold. There is an instructional video available for each of these structured workouts. I am not only instructing and coaching you throughout, but I am doing the workouts with you (all except the 10 minute cool down), so bring your towel, hydration and fuel and get ready to sweat;)

The 4th workout (endurance) does not have an instructional video available as it is intended to be performed on your own and can even be replaced by another endurance-type activity if you choose to change things up or are following this program in combination with another program: running, swimming, yoga, rowing, etc.

Strength Training is strongly encouraged and can be slotted in between training rides. If you don't have a Strength Training program to follow, you can look to use the IRONMOM Strength Training Program that has been developed for runners but compliments cycling just as well.

And because everyone's schedule is different, you can perform the workouts on whatever day of the week you choose - just ensure that they are performed in the order given: power/hills, tempo, threshold, and endurance.

Click HERE to see a sample training week with weekdays assigned.

TRAINING APPROACH

There is no music played in the instructional videos. You can definitely bring music to each of the workouts and have it play. The reason there is no music in the videos is because it can be distracting when you are trying to stick to a certain cadence or breathing rhythm. Since the purpose of this program is to bring your fitness to the next level and have you fully tune in to your mental and physical abilities, I chose to stay away from music and made sure that I was 100% focused on helping you achieve these objectives!