B 1.1 Level Event BASE period (POWER)

Average Weekly Training Hours 07:20
Training Load By Week
Average Weekly Training Hours 07:20
Training Load By Week

The 9 week plan starts out with some basic aerobic capacity building. The first 4-5 weeks sets a solid fitness foundation with the final 3-4 weeks building in tempo/threshold efforts. The plan will end with a capstone 3.5 hour aerobic extensive ride. In addition, the plan will build up to 1 hour of hard tempo and 2 hours of steady mid-range tempo. At the conclusion of plan athletes will come away with the following: 1) Custom training zones 2) Aerobic extensive foundation work 3) Ability to ride at tempo for 120 minutes unbroken 4) Ability to ride hard tempo for 1 hour 5) Start of threshold extensive efforts 5) 3.5 hour endurance capstone ride. 6) Improve overall strength What athletes will need: 1) Open to new ideas and training 2) Uploaded able cycling computer 3) Heart rate or power meter. 4) Computer in order to view Training Peaks and upload ride information 5) Training time 6-10 hours of ride time and 1 hour of strength per week 6) Strength training will require basic free weights or access to gym Plan Benefits: 1) Two 4 week training blocks set up to be completed using heart rate or power. 2) Start-up coaching call or email (15-20 minute phone call) 3) Mid-point review upon request. Send us a email request and we will review your training 4) Endurance Custom Strength training program included 5) Discounted additional coaching consults as needed along the way.

Sample Day 2
1:30:00
85TSS
Aerobic Base

WU:
10-15 min warm up, progressing
TARGET: RPE 3 Zone 1/2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs (90 rpm or more)
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MS:
Ride prescribed time in Endurance zone
TARGET: RPE 5 or Zone 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: RPE 3 / Zone 1
CADENCE: small chain ring

Sample Day 3
1:45:00
100.8TSS
Aerobic Base

WU:
10-15 min warm up, progressing to Zone 2
TARGET: RPE 3 Zone 1/2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs (90 rpm or more)
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MS:
Ride prescribed time in Endurance zone
TARGET: RPE 5 or Zone 2
CADENCE: 85-90 rpm, during the ride work in 8-10 x 1 minutes high cadence efforts. On the high cadence efforts spin 100 plus without bouncing. Sprinkle these in as you wish during loop;
TERRAIN: Flat to rolling

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CD:
Cool down 5-15 minutes
TARGET: RPE 3 Zone 1/2
CADENCE: small chain ring

Sample Day 4
0:45:00
Strength (1)

Perform about 30-40 minutes of foundation training. You will do this 1-2x per week throughout the program.

https://www.youtube.com/watch?v=4BOTvaRaDjI

Sample Day 6
2:15:00
130.8TSS
Aerobic Base

WU:
10-15 min warm up, progressing to Zone 2
TARGET: RPE 3 Zone 1/2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs (90 rpm or more)
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MS:
Ride prescribed time in Endurance zone
TARGET: RPE 5 Zone 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
NOTE: longest ride of the week look to perform 1-2 long loops to get in the ride time needed.
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CD:
Cool down 5-15 minutes
TARGET: RPE 3 Zone 1/2
CADENCE: small chain ring

Sample Day 8
0:52:30
49.4TSS
Zone Development (VO2)

WU:
10-15 min warm up, progressing
TARGET: RPE 3 Zone 1/2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs (90 rpm or more)

MS1:
3 x 90 sec opener Intervals
TARGET: RPE 8 out of 10
REST: 3 minutes between of easy riding after first two then 3-5 minutes after last interval to recover before MS2:
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MS1: 5-minute hard effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 60 seconds. The goal is to generate a max 5-minute Vo2 Max effort
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CD:
Cool down 15-20 minutes
TARGET: RPE 3 Zone 1
CADENCE: small chain ring

Sample Day 9
1:15:00
50TSS
Active Recovery

MS: You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over RPE 3 ZONE 1 today. Take it easy and look at the scenery.

Sample Day 10
1:18:30
79.9TSS
Zone Development (25 minutes)

WU:
10-15 min warm up, progressing
TARGET: RPE 3
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs (90 rpm or more)

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MS1:
3 x 90 sec opener intervals
TARGET: RPE 8
REST: 3 minutes between of easy riding after first two then 3-5 minutes after last interval to recover before MS2:
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MS2: 25 minute time trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady effort for the entire period. Don’t start too hard!
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CD:
Cool down 15 minutes
TARGET: RPE 4 Zone 1/2
CADENCE: small chain ring

Roy Foley
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AeroPro Coaching

Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.