Rafeeq SafodienAll plans by this Coach
This re-usable 12 week plan may be simple and kind of boring however by following it consistently you will improve your base fitness which will enable you to train at a much higher level later i.e. the plan will prepare your body for the more specialized and race specific training that will come later. This plan is for the competitive cyclist who want to build a solid and who is able to train 12+ hours per week.
A heart rate monitor is essential, this is a heart rate based plan that uses Coggan's training zones. An indoor trainer is essential.
Training nutritional guidance and a steady dose of general strength and flexibility work to improve the quality of your training.
One time adjustment to customize the plan to your schedule.
The Plan Layout
When to start: 5 to 6 months before your first A-priority race of the season.
Periodization: Base (12wk).
The plan consists of structured workouts, easy/rest days and easy weeks to allow for recovery from the accumulated fatigue.
Day 1: Lactate threshold heart rate test.
Get In Touch!
If you have any questions or not sure if this is the right plan or need a plan tailored to your goal/s.
Email address: firstname.lastname@example.org or use the contact form provided on my TrainingPeaks coaching profile page.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?
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