Winter Training Pack

Phase 1 – Laying the FoundationWinter Training Box image

Successfully reach any cycling goal you set yourself for 2014, while reducing your average training times by 40-50%. This pack has been designed to give you maximum results by taking the guesswork and junk miles out of your training and instead focusing on structured workouts with quality training.

Achieving your dreams in road cycling demands more than smart training and so we have supplied programs to help you fuel the body more efficiently and create a greater mental toughness.

This Winter Training Pack – Phase 1 includes everything you need to start yourself on the road to success and bring your ability to the next level!

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In your Winter Training Pack you receive:

Detailed 6-week Training Plan with clear Day-by-Day instructions    covertrainingplan

by Morgan Fox.

Includes information on:

  • Warm-up
  • Effort types
  • Effort zones
  • Cadence
  • Recovery
  • Linkage with off-bike workouts
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Training Zones

Set your zones for:

  • RPE (Rate of Perceived Exertion)
  • Heart rate
  • Watts

Nutritional Program with Meal Planners covernutritionplan

by Sean Kilroy BSc.

Includes information on:

  • Hydration
  • Carbohydrates
  • Protein
  • Fat Intake
  • Fueling for Training
  • Recovery
  • Meal Planning
  • Suggested Meal Plans
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Step-by-step guide to goal setting and performance profiling

by Alan Heary BSc.

Includes information on:

  • How to clearly set your goals
  • How to align your training with your goals
  • Profiling of goal components
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Strength and Conditioning Plan for Cyclists

Includes information on:

  • Off-bike training
  • Stretching
  • Exercises
  • Weights
coverpreparing

Insider tips and advice on clothing and equipment

Includes information on:

  • How to prepare yourself for winter riding
  • How to prepare your bike for winter training
  • Top tips
EnduranceMP3
***BONUS*** 

‘How to Prepare for Endurance Events’ (1-hour Audio program)

This audio program will help you discover:

  • Practical exercises to set and achieve your goals
  • Motivational tools to keep you focused
  • Dynamic ways to build resources
  • Strategies to enhance your mental toughness

This package also offers Email Support from leading experts

Good News for You! As a member of the Irish Cycling Academy you will receive a discount of 25% off the price of this pack. Usual cost €79 but for you €59.

NOTE: This package is a downloadable product which will be emailed to you.

The most successful individuals in the World succeed because they have a team built around them and this package brings that team to you.

Morgan Fox – Training Plan Design
Becoming the first Irish professional since the golden era of Kelly and Roche , Morgan Fox won and podiumed all over the world. On home roads a former points and mountains leader in the Ras. A champion of the Elite road race championships, the man still retains a huge passion for the sport. Now heavily involved with coaching triathletes and cyclists his knowledge, passion and experience are second to none.

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Alan Heary BSc. Performance Coach
Alan is a graduate of Dublin City University, with a degree in Sport Science and Health. He works regularly with professional cyclists and elite triathletes on mental preparation for major competitions and has been featured in magazines such as ProCycling, Cycling Fitness and Cyclist. He has also worked with the Australian Institute of Sport helping their athletes prepare for international competition.
 
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Sean Kilroy BSc. MSc. Nutritional Plan Design
Sean graduated with a First Class Honours degree in Sports Biomedicine and Nutrition from the University of Wales. He combines his experience as an international boxer having won 6 National titles, 3 Four Nation titles and the Welsh title, with his knowledge and passion for nutrition to design customised nutritional plans for all athletes of all sports.

 

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Some Questions and Answers (click on the topic to see drop down menu)

How fit do i need to be to do this training plan?

This plan is designed for a wide range of cycling abilities. It is suitable to anyone aiming to improve for next season. The plan is best described as ‘base’ or ‘foundation’ training, which will allow you to build your fitness levels from now until the spring.

What happens if i miss a few days scheduled in the training plan?

We do recommend that you try to follow the 6 week plan as closely as possible. The plan is designed to allow time for blocks of training and recovery, both are as important as each other. However we all know that many things in life can get in the way. Work/sickness/family all have to be considered too. The best advice is to do as much of the plan as you possibly can. If you put the effort in you will see the benefits.

Note : If you miss a few sessions during one week don’t try to double up the following week to make up for it, follow through the plan as described week by week.

Can i speak to one of the Irish Cycling Academy coaches if i have any questions about the training plan?

Yes, of course. We are here to answer any questions you may have, so please don’t hesitate to ask. If you are struggling with any aspect of the training plan just send us an email and we will help you through it. We will provide this service for the duration of your 6 week training plan.

Is this training plan suitable for triathletes?

There is no reason why a triathlete can’t follow this training plan for the 6 weeks. It will no doubt provide great preparation for races/events next year. Remember this is all about ‘laying the foundation’, and assuming your races aren’t in the coming weeks/months, then this training plan is ideal. The plan is road cycling specific so it won’t necessarily improve the run or swim element of a triathletes performance.

Note : We understand that you will also need to find time for running and swimming sessions, but be careful not to overload your training. Take your rest days as much as possible.

I don’t have access to a power-meter, can i still follow the training plan?

Yes. While training with power meters has become more popular over the past few years it is still only one way of measuring your performance level. If you don’t have access to a power meter you can use heart-rate zones or RPE (Rate of Perceived Exertion).

I would like to buy this 6-week training plan as a gift for someone, is this possible?

Absolutely. When you purchase this product you can easily send this as a gift to a friend. The plan is adaptable to each riders individual fitness level.

Is it possible to participate in weekend training sessions whilst out on a club spin?

Yes it is possible, but understand that you may have to spend some portion of your ride doing the required intervals/efforts.

Each session has very specific goals and targets, so it is only effective if you follow it as described. Group riding is great at this time of year and we wouldn’t suggest you abandon your mates completely, you will just have to be creative in how you structure your spins.