WINTER/SPRING TRAINING PLAN

I hope everyone out there is starting to get some good training in. I have been pretty consistent with getting some time on the bike over the last month. The CTL is rising, and I'm starting to feel pretty good on the bike, I only hope I can keep it up as the season approaches. I've been keeping busy with work, the family, and doing some coaching, so it's hard to squeeze the training in. I try and make it a priority, and often neglect other things that need done (like sleep) so I can ride. Trading sleep for training isn't the best plan, but I have to take what I can get. One of the projects I've been working on lately is a 14 week training plan. It is designed to help cyclists build an early season base and get them ready to start racing in the early spring. Here is a brief description-

This plan is written by Coach Brad Morgan, a Level 2 USA Cycling Coach, team coach for the GAS/Intrinsik Architecture Cycling Team based out of Bozeman, MT and a CAT 2 road and 'cross racer. For more information about Coach Brad or the GAS team, go to purebikecoaching.blogspot.com or gascyclingteam.com. Any Montana racers may contact me for a promo code to receive this plan at a reduced cost. This training plan is built for a cyclist that is racing at the CAT 4/5 level and wants to finally make that CAT 3 upgrade, or maybe a new CAT 3 hoping to become more competitive at that level. The 14 week plan is designed for late winter/early spring base building, and will not take you to your peak fitness, but it will get you strong and ready for the early season races. This plan has race weeks planned for weeks 10 and 14. This base building plan starts off fairly easy with zone 2 rides, adds in some leg strengthening rides, then builds to tempo, sweet spot, threshold, and eventually some climbing and higher intensity workouts in the later weeks. All workouts are on the bike, or strengthening your core. The training weeks are tough, and weekly training volume is in the eight to ten hour range. If you follow this plan, at 10 weeks you will not be at your peak, but you will be ready to race. More importantly, at the end of the plan you will have a strong foundation on which to build your in season and late season fitness. You will be able to take your peaks higher, leading to a more fulfilling and successful racing season, with perhaps a few podium appearances along the way. Happy training.

As mentioned in the description, the plan has race weeks planned at week 10 and week 14. I had hoped to have this done a couple of weeks ago, but didn't quit make it. So, for you Montana racers, if you start this week, that puts the race weeks in line with the Montana Roubaix, and the Belt Omnium, two of Montana Cycling's early season classics that everyone hope to do well in. This is a one size fits all plan, which mean that it is probably not perfect for any one racer, but should work well to be sure you heading in the right direction with your training. I still have room for maybe one more full time client if you would like a more personalized coaching plan designed specifically for you and your goals. The 14 week plan is for sale on the training peaks website, and can be previewed and purchased here . The plan is 1/2 price for all Montana racers who contact me for a promo code. GAS race team members, you can contact me to receive the plan for free.

Time for another trainer ride,
Brad