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B 1.1 Level Event BASE period (HEART RATE)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Roy Foley

All plans by this Coach

Length

9 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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.

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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
6:32 hrs 3:25 hrs
Day Off x2
—— ——
Strength x1
0:48 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:32 hrs 3:25 hrs
Day Off
—— ——
Strength
0:48 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Aeropro Coaching

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.


  • 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.

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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