Dead of winter base building (6-10hrs/week)

Author

Guillaume Plourde

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

3:00 hrs

Plan Specs

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

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Summary

Includes Structured Workouts

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A plan designed to build base endurance in the winter months for athletes focusing on indoor training. This is a 4 weeks steady workload and if high intensity is your goal, this one is not for you.

The focus will be on low zones work with some drills to mix it up. This plan should be use in order to get back at it, to prepare for a winter testing session or to lay foundations for sub-threshold, threshold and aerobic capacity work.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:44

Guillaume Plourde

Eastern Townships Endurance

Eastern Townships Endurance aims at fostering a healthy lifestyle around the practice of endurance sports. Even though I specialize in all cycling disciplines, I also work with runners/trail runners, cross-country skiers and multiple alternative endurance sports.

We offer a wide range of services:

  • Consulting
  • Annual Training Plans
  • Training periodization and monitoring
  • Strength training
  • Technical training (offered locally only)

All using an individualized approach.

Back to Plan Details

Sample Day 1

1:31:30
76.2TSS
Cadence Work

Focus: pedalling efficiency/cadence work
Intensity: low

Sample Day 2

2:00:00
91.7TSS
Base Endurance Ramps 2

Slight ramps that should use a similar cadence through.

Sample Day 3

2:00:00
104.1TSS
Base Endurance 2

Sample Day 5

2:00:00
104.9TSS
Base Endurance 2 with Cadence Bursts

Overall very steady intensity, but pay attention to cadence bursts. These should not lead to power increase.

Sample Day 6

2:00:00
104.1TSS
Base Endurance 2

Sample Day 8

1:15:00
50TSS
Pyramids

Cadence pyramids that will also see a slight power increase, but should remain smooth throughout.

Sample Day 9

1:15:00
67.8TSS
Strength 5

5 intervals using a lower cadence. Pay attention to core engagement, making sure elbows stay smooth throughout. Focus on smooth, 360 degrees pedal strokes.

Dead of winter base building (6-10hrs/week)

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