For the indoor cycling season we offer a 3 months of Indoor-specific Base training plan that will get you fit and ready for the cycling season without burning you out with excessive intensity or monotonous ‘junk’ miles.
The Best Way to Train Indoors for Cycling
There are many ways to train indoors for cycling but we have a track record of helping athletes maintain their motivation and energy through multiple seasons. We aim to keep enough variety paired with enough consistent training to see progress. You will see the same, or similar workout, multiple times to allow you to improve and practice your sport (e.g. train!). At the same time the plan and workouts embrace technology like smart trainers and Zwift to provide additional stimulation but do not forget older methods of including periodic drills and changes of intensity to create the best plans for cycling training.
How Many Hours Each Week?
Weekly training hours range from 5 hours up to 10 hrs with many options to extend and reduce volume. This plan has been optimized for trainer use, meaning hours will be slightly shorter and you’ll do some cross-training versus a traditional base training plan that pushes big hours on the bike.
Get the Indoor Base Training Plan in The Training Peaks Store
How Hard is the Training Plan?
Because it’s optimized for indoors, this plan builds your capacity for tempo/sweet spot which are moderate intensity efforts. We like to encourage athletes to embrace ‘moderate’ as an effort level that is 100% doable and be open to adjusting the load day to day. There will also be challenge from the ‘drills’ that are included that will challenge you more in terms of coordination. Working on ‘speed skill’ like single-leg pedaling (and clipping in) as well as low and high rpm
Can I Use Consummate Athlete Training Plans with Zwift?
You can use Power (via description and/or downloads) and/or Heart rate (using the description)As relevant Bike workouts in this plan includes a DOWNLOADABLE WORKOUT FOR ZWIFT / TRAINER ROAD / GARMIN ETC, A few workouts are so simple that no download is provided (e.g. 30 min recovery)
Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your events. PDF Downloads and directions are included in this plan. 2 different routines are used for this 12 week plan
Workouts provide options for outdoors or indoors and some cross-training depending on your location
This plan is best applied 3-8 months ahead of your competition season to allow 3+ months of specific/Build phase for your specific event.
Get the Indoor Base Training Plan in The Training Peaks Store
If you have bold goals or a busy schedule you might prefer our 3 Month Made For You Training Plans
