12 Week Cycling Schedule
When following a cycling schedule, it's essential to adhere to the planned training days, intensities, and rest periods. Here are some key guidelines to keep in mind:
1. Listen to Your Body: Pay attention to how you feel during workouts and adjust your intensity as needed.
2. We Gradually Increase Volume: Your volume is progressively to avoid injury and ensure sustainable growth.
3. Prioritize Recovery: Make recovery a priority to allow your body to heal and rebuild stronger.
4. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.
6. Break it down: Each week we will break down the pedal stroke with a drill or highlight a skill.
5. Keep it simple: The items below never change.
INDOOR WARM UP
No matter the type of class always perform the follow warm up when riding on your own (OYO).
10:00
2:00 EZ spin
2:00 Harder
3:00 as :30 ez, :30 hard
3:00 ez spin
OUTDOOR WARM UP
Unless its a Z1 workout please do the following warm up. Be flexibale as you need.
12:00
4:00 EZ spin
2:00 Harder
3:00 as :30 ez, :30 spin ups
3:00 ez spin
WARM DOWN
Depending on intensity / length.
INSIDE - always spend 5:00-10:00 spinning 90+. Let HR drop below 55% and then spend a couple minutes stretching.
OUTSIDE - also 5:00-10:00 spinning 85+. Let HR drop below 55% and then spend a couple minutes stretching.
The Blocks


6.00
1.25

.45

5.25
7.00
Week #1
Test/Base
6.05
Week #3
Base/Strength
.15
Week #4
Base/Recovery
.20
hours
# of rides
# of strength
6.25
4
2
hours
# of rides
# of strength
7.25
5
2
hours
# of rides
# of strength
8.00
5
1
hours
# of rides
# of strength
5.25
3
2
Week #2
Base/Drills

hours
# of rides
# of strength
9.00
5
2
Week #5
Base/Skill
1.50
4.00
3.50

hours
# of rides
# of strength
11.00
6
1
Week #9
Base/Tempo
8.00
2.00
.50
.50

Week #6
Base/Strength/Drills
.20
1.00
8.00
hours
# of rides
# of strength
9.5
5
1
.10
hours
# of rides
# of strength
9.50
5
1

Week #10
Base/Strength/Drills
.25
1.50
2.00
5.50
.25

hours
# of rides
# of strength
10.5
6
0
2.30
.40
.20
Week #7
Base/Strength/Skill
7.00

hours
# of rides
# of strength
8.50
5
1
Week #11
Peak
.25
4.00
2.00
1.00
.25

Week #8
Base/Recovery
4.00
.50
hours
# of rides
# of strength
5.0
3
1
.50

hours
# of rides
# of strength
6.00
4
1
Week #12
Taper
3.40
1.00
1.00
.20
Week #1 Schedule
1. Test & Prep: Setting your FTP - Cadence, Cadence, Cadence
2. Getting into groove: Have bike ready and gear ready before class. Be responsible for your fitness.
3. Proper focus: Focus during workouts and classes, put the phone down and be accountable.
4. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.
5. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.
6. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.

TUESDAY
Duration: 1:05:00
Est. Distance: 12-17m
Workout Type: Cycling
MONDAY
Duration:
Est. Distance:
Workout Type: Strength
WEDNESDAY
Duration: 55:00
Est. Distance: 10-15m
Workout Type: Test
THURSDAY
Duration:
Distance:
Workout Type: Strength
FRIDAY
Duration:
Distance:
Workout Type: Day Off
SATURDAY
Duration: 3:00:00
Distance: 40-50m
Workout Type: BB
SUNDAY
Duration: 1:00:00
Distance: 12_15m
Workout Type: Strength
Week #1 Schedule
1. Test & Prep: Setting your FTP - Cadence, Cadence, Cadence
2. Getting into groove: Have bike ready and gear ready before class. Be responsible for your fitness.
3. Proper focus: Focus during workouts and classes, put the phone down and be accountable.
4. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.
5. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.
6. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.
