Winter Training Plan

Phase 1 – Laying the Foundation

Successfully reach any cycling goal you set yourself, 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 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!

In your Winter Training Pack you receive:

Detailed 6-week Training Plan with clear Day-by-Day instructions and visual aids

by Gráinne Hanley

Includes information on:

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

Training Zones

Set your zones for:

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

Nutritional Program with Meal Planners


Includes information on:

  • Hydration
  • Carbohydrates
  • Protein
  • Fat Intake
  • Fueling for Training
  • Recovery
  • Meal Planning
  • Suggested Meal Plans

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

Strength and Conditioning Plan for Cyclists

Includes information on:

  • Off-bike training
  • Stretching
  • Exercises
  • Weights

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 for indoor training
  • How to ride rollers

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

Some Questions and Answers 

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

This plan is designed for a wide range of cycling abilities. It’s 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.

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 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 is more popular, it’s 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 recommended training.

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.