This plan is designed for the road racing cyclist training approximately 10-12 hours per week. Welcome to Build 1 - This month marks the start of your structured High Intensity Training (HIT). HIT training includes efforts at, and above, VO2max, as well as continued threshold development and race preparation. Total training time is, ideally, a little below Base 3 and additional recovery time should be allowed each week.
Welcome to your Base 2 Program. As the second step in the preparation cycle, you are making important progress towards achieving your cycling goals. This program will further your aerobic base, introduce structured muscle endurance intervals, and refine the high intensity efforts begun in Base 1. A weights program is included, Strength Phase 2, two days per week (Mon/Thur). This program assumes you have completed a substantive Base 1 phase and are prepared for the demands of Base 2 (including weight training). This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). If you have not completed an LTHR determination, simply follow the protocol at the end of this document. This plan averages 10-12 hours per week and lasts 4 weeks. There is no 'rest' week built into this plan
Base 1 is designed to familiarize your body with structured training and the imposition of a consistent volume of time in an aerobic activity. The program INCLUDES a strength training plan 2-days per week (mon/thur). It is a full 4-week program (no rest week included). This program will give you both a strong aerobic base of fitness upon which to build your higher intensity workouts later in the year and a start on that intensity training in the last phase of the program. This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). It is ideal for those with approximately 10 hours per week of training time (including weights).
This program is ideally suited to an Intermediate Cyclocross Racer training with Heart Rate. The program includes Build 1 and Build 2 - with a focus on cyclocross specific training, Lactate Threshold and VO2max development
This is a great program for a first or second year CX Racer. program includes a final Base period, 2 Builds and Peak/racing phases for the coming season. It is assumed that you will already have an adequate base of fitness to tolerate the high intensity workouts and that your peak CX Season Events are around late November to early December. This is a 16 week program
Welcome to your Base 2 Program. As the second step in the preparation cycle, you are making important progress towards achieving your cycling goals. This program will further your aerobic base, introduce structured muscle endurance intervals, and refine the high intensity efforts begun in Base 1. This program assumes you have completed a substantive Base 1 phase and are prepared for the demands of Base 2. This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). If you have not completed an LTHR determination, simply follow the protocol at the end of this document. This plan averages 10-12 hours per week and lasts 4 weeks. There is no 'rest' week built into this plan
Congratulations, you have reached the final phase of base training! I hope you are feeling the benefits of both developing fitness, and your commitment to the program. You are also likely targeting your first events of the year. If you haven’t done so already take the time to create a challenging, but realistic, schedule and to prioritize the events you’ll do. This is important as you refine both fitness and tactics over the course of the training period in preparation for target events later in the year. This program presumes you’ve completed both phases 1 and 2 of yoru base conditioning (whether Sterling or someone else’s) and are prepared for the start of racing.
This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). This plan is 4-weeks long and averages 11 - 13 hours per week. There is no rest period included in this plan.
This plan is a 4-week preparation phase for road cyclists. It is built on the use of a Heart Rate monitor and averages about 10 hours per week of activity. This plan is the perfect segue to the start of Base 1 conditioning
Base 1 is designed to familiarize your body with structured training and the imposition of a consistent volume of time in an aerobic activity. It is a full 4-week program (no rest week included). This program will give you both a strong aerobic base of fitness upon which to build your higher intensity workouts later in the year and a start on that intensity training in the last phase of the program. This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). It is ideal for those with approximately 10 hours per week of training time.
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