8 WEEK CYCLING TRAINING PLAN

8 WEEK CYCLING TRAINING PLAN

49.00

Workouts / Week: 3 structured workouts 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), as well as a way to capture cadence.

Format: Detailed workouts will be sent to you in a printable PDF document.

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

Workouts / Week: 3 structured workouts 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), as well as a way to capture cadence.

Format: Detailed workouts will be sent to you in a printable PDF document.

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.

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!