Power Endurance Base

Average Weekly Training Hours 08:34
Training Load By Week
Average Weekly Training Hours 08:34
Training Load By Week

N.B. If you are a returning costumer, please email us for 15% discount, stating your name and email and which other Output Cycling plan you have in your library. We will send you the coupon-code. --- A watt based training program with the all new lap/interval specific notations. The plan will automatically adjust to your FTP-based zones, as set in your personal settings inside TraningPeaks. Otherwise it does pretty much what the name says. Ensures that if you follow it, you will get an ecellent endurance base upon which you can develop you specificiality training

Sample Day 2
1:10:00
28.7TSS
Output Cycling: "Easy Ride" - 1 x 50 min @ 50-55% FTP

Output Cycling
1x50Mins@50-55%FTP
"Active Recovery" Training
1t00min.
-
WU: 5 min
MS: 1 x 50 min @ 50-55% FTP (variable watt within zone)
CD: 5 min
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This session can be used after a particularly hard event or build period where active recovery is required rather than complete rest, the muscles recover better with light exercise than no activity at all.

Sample Day 3
1:20:00
55.8TSS
Output Cycling: 1 x 60 min @ 56-75%FTP

Output Cycling: "Active Recovery" Training in Z2
Duration: 1h 20min
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WU: 5-10 min into zone 2
MS: 50 min in zone 2, variabel watts and cadence. Not over Z2 for longer durations
CD: 5 min quick easy spin
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This is a very straightforward session but you must make sure you still warm up properly before starting and cool down well at the end of the session. Once warmed up pedal at a cadence of about 90 for the duration of the session and make sure you cool down properly at the end of the session. The whole of the session is ridden at your L2, your endurance zone, this would be your "all day" pace.
This ride can be used as a pleasant leg loosener or basic endurance ride to mix and match with other sessions. The session will contribute to your basic endurance building and will help keep the weight off!"
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Sample Day 4
1:10:00
55.8TSS
Output Cycling 2 x 20 min Tempo @ 80% FTP

Output Cycling: Tempo Training
Duration: 1h 10min
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(Power/Watt)

WU: at least 10-15 min
MS: 2 x 20 min @ 80% of FTP aka. Tempo-zone, (RI: Rest-Interval is 5 min. recovery between sets.)
CD: at least 5 min easy quick spin
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This type of session is an extremely time-efficient way to do some top-quality base fitness work. You will develop your aerobic capability, train your cardiovascular system to function with greater efficiency, and train your muscles to tolerate working hard for extended periods. It is particularly effective on the turbo because there is no freewheeling!
This session is not an easy session incorporating as it does 40 minutes of tempo riding but neither is it too taxing. You need to be sure you are fully hydrated and that you have been eating well in the run up to the session.
You are strongly advised to consume a recovery drink of a type which includes some protein immediately after the session to commence your recovery prior to your next training session, particularly if this is the following day.

Sample Day 6
1:10:00
55.8TSS
Output Cycling 2 x 20 min Tempo @ 80% FTP

Output Cycling: Tempo Training
Duration: 1h 10min
---
(Power/Watt)

WU: at least 10-15 min
MS: 2 x 20 min @ 80% of FTP (Tempo-zone aka. PZ3), 5 min recovery between sets.
CD: at least 5 min easy quick spin
---
This type of session is an extremely time-efficient way to do some top-quality base fitness work. You will develop your aerobic capability, train your cardiovascular system to function with greater efficiency, and train your muscles to tolerate working hard for extended periods. It is particularly effective on the turbo because there is no freewheeling!
This session is not an easy session incorporating as it does 40 minutes of tempo riding but neither is it too taxing. You need to be sure you are fully hydrated and that you have been eating well in the run up to the session.
You are strongly advised to consume a recovery drink of a type which includes some protein immediately after the session to commence your recovery prior to your next training session, particularly if this is the following day.

Sample Day 7
3:00:00
153.4TSS
Output Cycling: 3 hour ride - "avr. inside Zone 2"

The only real requirement for this session is that you should aim to finish the ride with an average W/HR in your endurance zone.

Try to maintain a fairly consistent pace and if possible try to avoid making hard efforts unless the terrain demands it. You must eat during this ride and as always it is essential to remain well hydrated, ideally using a suitable energy drink.

After your ride SIS REGO as a recovery drink is excellent and there are several other similar recovery products on the market, in the end this is a very personal choice.

Eat as soon as possible after your ride, consume a meal containing carbohydrate and protein, but don't overdo it! A tuna sandwich or beans on toast would be ideal. Make sure you don't go hungry for the rest of the day.

This is a good ride to do with a friend or friends because you can easily chat and you don't need to concentrate hard. The main point of this ride is for it to be continuous, avoid regular stops.

Sample Day 8
1:10:00
55.8TSS
Output Cycling 2 x 20 min Tempo @ 80% FTP

Output Cycling: Tempo Training
Duration: 1h 10min
---
(Power/Watt)

WU: at least 10-15 min
MS: 2 x 20 min @ 80% of FTP (Tempo-zone aka. PZ3), 5 min recovery between sets.
CD: at least 5 min easy quick spin
---
This type of session is an extremely time-efficient way to do some top-quality base fitness work. You will develop your aerobic capability, train your cardiovascular system to function with greater efficiency, and train your muscles to tolerate working hard for extended periods. It is particularly effective on the turbo because there is no freewheeling!
This session is not an easy session incorporating as it does 40 minutes of tempo riding but neither is it too taxing. You need to be sure you are fully hydrated and that you have been eating well in the run up to the session.
You are strongly advised to consume a recovery drink of a type which includes some protein immediately after the session to commence your recovery prior to your next training session, particularly if this is the following day.

Sample Day 9
1:16:00
72.5TSS
Output Cycling: 6 x 3 (3) min @ 106-120 % FTP

Output Cycling: "VO2Max"
1h 16min
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WU: At least 10 min.
MS: 6 x 3 min. @ 106-120% FTP w. variable watts inside the zone (RI: 5 min "easy" PZ 1)
CD: At least 5 min.
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Training at L5 intensity is known as VO2max training and is an uncomfortable place to train. Typical adaptations to this type of training include increased blood plasma volume, increased stroke volume/maximal cardiac output, and increased muscle capillarisation. Adaptations can occur quite quickly (weeks) but these adaptations are also lost quickly.
Workouts at this intensity are not generally performed until an athlete has established a very solid aerobic fitness base.
You need to be sure you are fully hydrated and that you have been eating well in the run up to the session.
You are strongly advised to consume a recovery drink of a type which includes some protein immediately after the session to commence your recovery prior to your next training session, particularly if this is the following day.

Dan Backhausen
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1969

Output Cycling is a small coaching business dedicated to training all types of cyclists, from the "newbie" to the very experienced elite Cat. 1-rider. All clients (athletes) are assigned a personal coach who, in addition to the actual training, factors in an athlete’s work and personal life for long-term success. All in the efforts needed to achieving the athletes personal goals. We "micro-manage" on a daily routine and pride ourselves of having that "part of the family feeling". Join us.