Competitive: Indoor Base/Aerobic Development, Training By PWR, (12wks). RideAndRace
Competitive: Indoor Base/Aerobic Development, Training By PWR, (12wks). RideAndRace
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Updated: 01/07/2024
This reusable 12-week Competitive Indoor Base training plan aims to improve your aerobic endurance, fat utilization, body composition, muscular endurance and prepare your body for intense training
From the coach..., often the most common question cyclists have about base training is how many hours per week they should ride. There is no definitive answer to this question, as it depends on factors such as your current fitness, available time, training history, target events and personal preferences. However, a general guideline is to aim for 8 to 12 hours of low to moderate-intensity riding (with some strength training to improve muscle function) per week, and this plan does just that.
Who is this plan for: Competitive or cyclist with a high fitness level and can be used across a range of disciplines.
When to start: Any time of the year. Or 5.5 months before your A-priority race.
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The Plan Layout
Three blocks. Each block has three weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week three is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.
To optimize training, workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. Additionally, training nutrition and hydration guidance, and strength and flexibility exercises are included to enhance the overall quality of your workouts.
Day 1 of the plan starts with a functional threshold power test to ensure you are training at the right level.
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Key Features
A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.
Easy to follow. RIDEANDRACE pre-built training plans are research-based combined with personal experience and practical knowledge. The plans and workouts are detailed and include some sport and cycling science terminology, but are entirely written in ordinary words and simple sentences.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.
Website: www.rideandrace.net
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
05:45:00 | 02:00:00 |
|
Other
x3
|
00:15:00 | 00:05:00 |
|
Strength
x2
|
02:00:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:45:00 | 02:00:00 | |
|
|
00:15:00 | 00:05:00 | |
|
|
02:00:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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.
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