Indoor Base Training Plan for Off-Road Cyclists – Our plan for time-limited cyclists who want to train mostly inside and often using the training plan on Zwift or other Smart Trainer platforms.
About the Plan
This 3-month Indoor Base/General Prep training plan is tailored to get you fit and ready for off-road cycling when you don’t have access to riding outdoors. It focuses on efficient indoor bike workouts that can be completed on Zwift and/or a Smart Trainer. It also uses strength training to maximize the time you have available. The plan focuses on building your tempo/sweet spot capacity while enhancing your cycling skills, such as single-leg pedaling and clipping in. Most workouts are short, under an hour, with two strength sessions per week to optimize power, body composition, and strength. This plan is ideally applied 3+ months before your competition season, allowing for a subsequent specific/build phase leading up to your goal race.
Is This Plan Right for You?
- Time-Conscious: Designed for athletes with limited time, this plan requires 3-4 bike sessions and 2 strength workouts per week, with one day combining both strength and bike training.
- Adaptable Training Volume: Weekly training ranges from 4 to 7.5 hours, with options to extend or reduce volume based on your schedule and fitness level.
- Pre-Season Preparation: Best suited for implementation 3-8 months before your competition season, providing a strong foundation before transitioning to more race-specific training.
- Indoor Focus: Although the plan includes options for outdoor workouts, it is primarily designed for indoor training, making it perfect for those facing seasonal or location-based constraints.
Plan Highlights
- Performance Testing: The plan begins with a test to assess your endurance and muscular endurance (threshold), with subsequent workouts aimed at improving these key areas.
- Comprehensive Strength and Mobility: Incorporates two distinct strength/core/mobility routines, complete with PDF downloads and instructions, to ensure you progress safely and effectively.
- Structured Workouts: While some bike workouts include downloadable files for platforms like Garmin and Zwift, others are intentionally left unstructured to focus on skill development and workout goals without distraction.
- Versatile Application: The plan can be followed using heart rate, power, or perceived exertion (RPE), allowing flexibility depending on your available equipment and preferences.
