I’m combining Joe Friel’s Cyclist’s Training Bible with Cyclo-Core Stretching & Core Strengthening. During the Base/Winter months I’ll be doing some traditional weight training and intervals from Fred Matheny’s Power to the Pedals. .
I’m using 450 hours per year for Friel’s methods which don’t account for much of the off bike work. This gives about 12 hours a week of cycling on a “big” week. I’m adding the auxiliary workouts from Cyclo-Core’s 12-week Off Season Program and two weight session per week rotating between Chest/Back, Shoulders/Arms & Legs/Back.
As we get closer to the season and event dates get firmed up, I’ll start tweaking the program accordingly. For now I’ll be beginning a 4 week Base1 and into a 4 week Base2 period.