Low Volume Base

Author

Miles Gentry

All plans by this Coach

Length

8 Weeks

Typical Week

3 Bike, 4 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling indoor beginner intermediate masters weightloss power based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This 8-week base building program was build for the hardcore weekend warroir and amateur racers. This plan is power based with a high focus on building your Aerobic Endurance, while mixing in Speed Skills (Pedaling skills) and Muscular Force. Some workouts have built in pedaling skill drill like single leg pedaling, fast pedaling with body control and heavy strength building at low cadences.

Each workout has detailed instructions on what cadence and power output to be at for each effort.

Using a power training with Erg Mode will benefit you in the long Aerobic Endurance and Pedaling drills workout.

Each of the workouts will upload to Garmin and Zwift.

Good luck and happy training.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:02

Miles Gentry

MilesWithMiles

My main focus is coaching cyclists via power and heart rate. My main area of coaching is with youth mountain bikers.

Back to Plan Details

Sample Day 1

0:55:00
69.9TSS
FTP test

Today you are doing a 20-minute FTP test. This Test is to set and check your Threshold Power so that you are training in the correct zones.

The goal of the test is to see what the highest power output you can hold for 20 minutes is.

Please wear your heart rate monitor and use a power meter for this ride.

Sample Day 3

1:30:00
80.8TSS
Single Leg Drills and Speed Skills

This workout has a big focus on pedaling skills.

The first 10 minutes will be single leg drills. Each 1-minute effort is to be done with ether the right or left leg. Work on pedaling with a full revolution, a good push and a pull of each foot during your drills.

After your single leg drills you will have a 20 min AE block.

Next is 10x1 minute high cadence drills. This is to be done with both feet at a cadence over 130. Work on not bouncing in the saddle and controlling the arms, shoulders, hips, and head during the efforts.

The last 10 minutes are an 88% of FTP and should be done a 95-105 rpm.

Sample Day 5

2:20:00
124.3TSS
Aerobic Endurance Day

Today you are working in the Aerobic Endurance Zone. Building a strong aerobic base is key to this sport. This type of workout will also help with weight management.

Using Erg will make this workout feel more difficult. It will force you to get you cadence up and be mindful of your foot speed.

The target Cadence is 85+.

Sample Day 8

0:47:00
56.9TSS
Free Spin with LT Efforts

Today is a quick 45-minute spin with 15 mins of free spinning and 8 x 1-minute efforts at threshold.

For this ride use the Erg mode. This will force you to spin a high cadence during the 1-minute LT efforts.

For the 15-minute free spin turn Erg mood off and spin at the target power at a good comfortable pace. this will be a challenge to find the right gearing and cadence.

Sample Day 10

0:54:08
60TSS
Tempo and Leg Speed

Today is a 55-minute spin with 15 mins of free spinning and 16x 8 second spin ups.

For the 15-minute free spin turn Erg mood off and spin at the target power at a good comfortable pace. this will be a challenge to find the right gearing and cadence.

During the LT spring use Erg and spin as fast as you can each time. the rest will be 30 seconds between the first 8 efforts and then move to 60 second rest for the last 8.

For the Last 5 minutes turn Erg mode off and spin at a comfortable cadence before cooling down.

Sample Day 12

2:35:00
137.7TSS
Aerobic Endurance

Today you are working in the Aerobic Endurance Zone. Building a strong aerobic base is key to this sport. This type of workout will also help with weight management.

Using Erg will make this workout feel more difficult. It will force you to get you cadence up and be mindful of your foot speed.

The target Cadence is 85+.

Sample Day 15

0:52:00
62.9TSS
Free Spin with LT Efforts

Today is a quick spin with 20 mins of free spinning and 8 x 1-minute efforts at threshold.

For this ride use the Erg mode. This will force you to spin a high cadence during the 1-minute LT efforts.

For the 20-minute free spin turn Erg mood off and spin at the target power at a good comfortable pace. this will be a challenge to find the right gearing and cadence.

Low Volume Base

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