Winter aerobic endurance base training (Week 1 - 4)

Average Weekly Training Hours 07:36
Training Load By Week
Average Weekly Training Hours 07:36
Training Load By Week

A four week winter training block designed for the working athlete. This plan is suitable both to those who are just starting and seasoned cyclists who are looking to get off to a more structured start.

Targeting 7-10 hours of high quality training each week. This 4 week block will target aerobic endurance. The sessions are based on training with power. This is part one of a three part series focussing on your base training period.

Feel free to get in touch with any questions before embarking on this programme.

Sample Day 1
1:35:00
74.1TSS
Endurance ride w/tempo - Endurance builder/foundation (W)

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
1 x 20 minutes Tempo interval
TARGET: Tempo (PW iLevel Z3)
CADENCE: 1 gear harder/slower RPM, then normal self selection, target 75 RPM
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MS2:
Ride remaining prescribed time in Endurance zone
TARGET: Endurance (PW iLevels Z2)
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: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 2
1:05:00
53.3TSS
Endurance ride short (W)

WU:
10-15 min warm up, progressing to Zone 2
TARGET: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 minute fast pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: PW: iLevel 2
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 4
1:10:00
59.6TSS
Endurance Spin Ups - Endurance foundation (W)

Your body should not rock and your hips should be stable. if you find yourself bobbing lower your cadence back to the last cadence, concentrate on holding your core stability and raise your cadence again.

Sample Day 6
1:40:00
Test day!

WU - 15mins Z1 MS - 3 x 1min 100rpm with 1min rest @ Z1 3mins Z1 5min max effort 10mins Z1 2 x 1min Z4 with 5min rest in between 5mins Z1 3 x 20sec sprints with 3mins rest in between 10mins Z1 20mins FTP TT CD - 15mins Z1

Sample Day 7
2:22:00
126.2TSS
Endurance ride w/mixed hill climbs - Endurance builder/foundation (W)

MS:
Endurance ride, focus on staying relaxed on the bike and spinning circles. During the last 60-90 minutes of the ride, complete 3 HILL CLIMB INTERVALS at FTP (PW iLevels Z4) for 5-10 minutes each. If you're only "rollers," really jam every climb, rack up the climbing!!
TARGET: Endurance (PW iLevels Z2)
CADENCE: Self selected during endurance work, increase 5 RPM during final climbing if possible.

Sample Day 8
1:00:00
27TSS
Active Recovery Long (W)

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 iLevel 1 today. Take it easy and look at the scenery.

Sample Day 10
1:15:00
77.9TSS
Aerobic endurance cadence variation (W)

A nice steady endurance ride looking to not stress the body too much but still work the aerobic engine. The changes in cadence allow the body to get used to the different stresses placed upon it by the variation in cadence.

Jon Bateman
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Jon Bateman - Applied Sports Science

I am a post graduate sport scientist, cycling coach and published academic with many years experience working with bike riders of all levels.

As a coach I have worked for British Cycling for a number of years before going on my own. I offer all levels and types of coaching including cycling training camps in Italy tailored to specific to individuals, groups and teams. I am based both in the UK and Italy.