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| Indoor Cycling Training Plans for cyclists and triathletes |
12 wk Road Cycling Base 1-3 Power and HR outdoor workouts which may be replicated indoors. $50.00  |
Plan Description and Athlete Profile  View the Plan Preview
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Welcome to Dirk Friel Racing! I appreciate you visiting and researching my training plans. I hope I can bring structure and focus to your training. If you ever have questions please feel free to contact me at dfriel@ultrafit.com. The weekly total training volume of this plan is similar to what an athlete training @600 annual hours should expect to see. The largest volume week within this 12-week plan is 16hrs. The lowest volume weeks are 9hrs. This plan is meant for an intermediate to advanced cyclist who is used to, and can still handle, three micro-cycles (weeks) of build before a fourth rest micro-cycle is introduced. The majority of the workouts within this plan are to be done outdoors on a road bike, however if weather is a factor limiting outdoor riding you may do the planned intensity indoors and cut down on the volume. You may also choose to repace an outdoor workout with a similar indoor workout listed within ""Workout In A Binder for Indoor Cycling.""
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| 5 week Preparation Plan for Indoor Cycling- $25 $25.00 |
Plan Description and Athlete Profile View the Plan Preview
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Welcome to Dirk Friel’s 5-week indoor cycling preparation plan! The workouts in this plan are reprinted from the book I co-authored with Wes Hobson called “Workouts In A Binder For Indoor Cycling”. I have organized some of the workouts from the book into a five-week preparation plan which should prepare you for a successful base period. The weekly total training volume of this plan is similar to what an athlete training 400-600 annual hours should expect to see. The largest volume week within this 5-week plan is 9hrs. The lowest volume weeks are 6hrs. This plan is meant for beginning and intermediate cyclists. This five week plan is also combined with a structured strength program conducted within a weight room. There are either two or three days of lifting per week. Be cautious however if you have knee issues. If so please speak with a professional medical doctor before attempting low cadence strength workouts on the bike, and before starting any kind of weight program.
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| Indoor Cycling Oly & Sprint Distance Tri - 12 weeks $60.00 |
Plan Description and Athlete Profile View the Plan Preview
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Since you will be using this program beginning three months from race day, I am assuming you have some level of fitness. If you are just getting started, you might want to consider the 12 week, 7 hours per week Olympic distance training program I have designed. Preparing for a triathlon, while working 40+ hours per week or taking care of children at home...or doing both, you want to be as efficient as possible with your time and training. This training program does just that. By using indoor cycling programs from my book Workouts in a Binder For Indoor Cycling, every workout has a important set designed to maximize a limited amount of time. In addition, you don�t have to worry about the weather. Keep in mind that you can certainly use the designed workout for outdoor riding. By following this program, you will develop better form, technique, improved speed skills and the necessary intensity for race day. Every workout has a purpose. I dislike the term �junk mileage� because I don�t believe junk mileage is accurate for any type of workout. With this program, you can mix and match workouts to fit your fitness level and schedule. The weekly training hours are from 8 hours per week with the highest week being 14 hours. The average hours per week for the program are 11:20. Typically, you swim three times, bike three times and run three times a week. Some of us wish we only needed to train two hours a week for a triathlon to cross the finish line and feel pleased with our effort. If this were the case, then where would be the challenge?
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| Indoor Cycling Prep and Base Tri Plan - 16 week $80.00 |
Plan Description and Athlete Profile View the Plan Preview
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I have created this 16 WEEK PREP and BASE PHASE training program to help you lay the foundation for your triathlon race season. I have designed a training program that I believe will help you achieve triathlon success. This program can be used by athletes of all abilities who compete in short or long distance triathlons. Many triathletes work 40+ hours per week or take care of children at home...or do both! If you plan on doing triathlons this coming season, then you want to be as efficient as possible with your time and training. This Prep and Base Phase program does just that. By following this program, you will develop better form, technique and improved speed skills, preparing you for a more intense training program as you get closer to race day. Every workout has a purpose. I dislike the term �junk mileage� because I don�t believe junk mileage is accurate for any type of workout.
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