PLAN7 Foundations 2024-25
Off-Season Cycling Training
November 4, 2024 - March 31, 2025
Tiered training to meet the demands of your events & adventures
2025 is right around the corner and we’re shifting things up with a new name and tiered programming! This is the 12th year of the formerly called “House of Watts” program, and we’ve decided to improve the overall rider experience. Now you can choose a specific plan for your off-season training, with a tiered format based on the duration of your adventure/event focus and goals:
Mega Endurance – training for 5+ hour or 100+ mile events
Endurance – training for 2-5 hour or 40-100 mile events
Get After It – training for < 2 hour or 20-40 mile events, including high intensity (i.e., crits and CX)
Designed by Dave Harward, PLAN7 Endurance Coaching founder, USA Cycling Level 1 Certified Coach and Peaks Coaching Group Certified Power Based Training certified with over 18 years experience coaching cyclists to State, National and World Championshiops across the disciplines of mountain bike, road, gravel and cyclocross. Based on scientific principles of structured work and adequate recovery, these plans will build your engine and help you increase your body’s overall capacity for performance. The workout structure is designed to fine tune your physiological fitness and increase your neuromuscular power and efficiency focused on how you plan to attack the upcoming season. No matter your level coming into the program, anyone trying to reach their goals will benefit from this structure. You ride relative to your functional threshold power (FTP).
All participants get access to our core strength video sessions, a monthly newsletter and an included Training Peaks account to sync with your personal Zwift, Trainer Road, Garmin or Wahoo accounts! The Training Peaks structured workout format makes executing your workouts straightforward and seamless. The structure provides all the tools you need to accomplish your goals, whether you do the workouts on an indoor trainer or out on the road or dirt.
ALL THE DETAILS
SPECIFIC PLAN INCLUSIONS (monnthly subscriptions are available on the registration page):
Mega Endurance Plan $499: 5-6 workouts per week – 3x 90-120 minutes, 2x 120-240 minutes
Endurance Plan $429: 4-5 workouts per week – 3-4x 75-90 minutes, 1-2x 120-240 minutes
Get After It Plan $359: 3-4 workouts per week – 3x 60-75 minutes, 1x 90-180 minute
Optional add-on: Integrated Nutrition Coaching with Breanne Nalder Harward MS, RDN. Our dietitian is a former professional cyclist with over 12 years experience working with athletes on optimizing fueling for performance, overall health, on and off the bike!
Periodized Training Plan - This off-season program brings you fitness gains and preparation for the upcoming season by following proven periodized training principles. The workouts will focus on improving both physiological and neuromuscular skills. You’ll do your share of hard work with properly scheduled active recovery. This structure will undoubtedly help you reach your 2025 goals!
Ride at YOUR Level & Speed - Train in zones based on your Functional Threshold Power (FTP) . We will help you with a protocol to help determine your training zones if you don’t already know your FTP. A variety of methods are used to triangulate and test FTP, including Ramp Tests scheduled at appropriate intervals during the program. Your training needs to be based on a solid foundation. Validating and monitoring your FTP during the program is essential to a successful winter of training.
Training Peaks Account - Serves as the calendar of your workouts as well as stores your data. Syncing your Zwift, Wahoo, Garmin and/or TrainerRoad accounts to Training Peaks will allow you to do workout. We build all of the workouts in Training Peaks using their structured workout functionality.
Membership Perks - Included with registration, you will receive:
Our custom P7 Training Manual
Discounted Bike Fit sessions with Dave
Special pricing on Premium & Integrated Nutrition Coaching Plans after the program ends in March
Newsletter with training tips
Necessary Equipment - A smart trainer makes it easy considering off-season weather might impact chances to ride outside with connectivity to the Zwift, TrainerRoad or Wahoo apps. Riding your bike outsideYou can also sync up your Garmin or Wahoo computer with a power meter and rally the strucutured workouts outside.
Smart Trainer - as mentioned above.
Standard Trainer or Rollers - you will need a speed sensor on your rear wheel and a cadence sensor that transfers data using Bluetooth. Ideally you’ll use your bike with a power meter!
Garmin or Wahoo device that can sync with Training Peaks to run your workouts outside.