For the cyclist eager to train, different solutions exist : to train alone, to be personally coached by a professional, or to follow a pre-built plan. Here’s a winter foundations cycling training plan to build your foundations for 2021 !
Your winter cycling training plan
If you want to train better and smarter in order to get fitter, faster and stronger, this plan is for you ! Winter is an important period to build the season to come. Shorter and colder days invite you to stay inside, which is an amazing opportunity for high quality focused session on the turbo trainer !
This winter foundations cycling training plan is based on numerous scientific publications about endurance training and cycling training (among other references : Bompa, Buzzichelli, Coggan) and on our experience as rider and coach. There are three main axis we use in this winter training plan :
- high-cadence drills to train your body’s ability to contract and relax muscle fibres quickly,
- low-cadence high torque/force intervals to increase your muscular strength,
- sweet-spot intervals to prepare your body for threshold and VO2max work in the spring and to increase your FTP.
For who, for what ?
This plan is meant to support cyclists who are already used to ride their bike on a regular basis and who want to use the winter season to train efficiently. To use the plan, you will need to have a power meter, a cadence sensor and a turbo trainer.
This winter foundations cycling training plan will build your cycling foundations progressively, building up duration and intensity as the weeks go by. To make sure your progress is sustainable and you do not overtrain, we have built the plan with the classic periodisation of three-weeks increasing the training load, and 1 week of de-load to allow your body to recover, build, and get stronger.
By building up foundations, we mean building up your ability to sustain longer and longer periods at endurance pace, and to increase your power at this pace : that means increasing your FTP.
What you will get
Our pre-built winter foundations cycling training plan include
- a 12 weeks calendar with programmed workouts
- in the La Roue option (139,00 €):
- 5 workouts per week
- 3 indoor sessions
- 1 group ride
- 1 structured outdoor ride
- 1 test to determine your power profile
- between 5h30 and 10h30 riding a week (an average of slightly less than 8h/week)
- in the La Plume option (119,00 €):
- 3 workouts per week
- 2 indoor sessions
- 1 structured outdoor ride
- 1 test to determine your power profile
- between 4h and 7h riding a week (an average of slightly less than 5h/week)
- in the Master option (139,00€):
- 3 to 4 workouts per week
- 2 or 3 indoor sessions
- 1 or 2 structured outdoor rides
- 1 test to determine your power profile
- between 4h and 8h riding a week (an average of slightly less than 6h/ week)
- an attached document explaining the training principles of these sessions and detailing the workouts
- tips inspired from the pros, including some recipes to keep your rides fuelled
- discounts on your future training plans and with our partners.
Get your winter cycling training plan now !
Your winter foundations cycling training plan is only a few clicks away from you :
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- choose your best option of the plan (La Roue : 3 times a week, 119,00€ / La Plume : 5 times a week 139,00€ / Master : if you are above 40 years old 139,00€)
- and simply order your plan La Roue by clicking here or the option La Plume by clicking here or the option Master by clicking here (the link will create a new email).
- we will receive your order and answer you within 48 hours with your invoice and our payment details so that you can pay either by bank transfer or TransferWise.
- as soon as we receive your payment, we will send your plan over to you by email !
Find all our pre-built cycling training plans here.
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