Winter aerobic endurance base training (Week 5-8)

Average Weekly Training Hours 12:04
Training Load By Week
Average Weekly Training Hours 12:04
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 8-12 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 two 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
1:00:00
23.1TSS
Active recovery (W)

Really easy with a nice easy, smooth cadence. This is turn the legs over and will not give any real aerobic effect.

Sample Day 1
0:15:00
Yoga - Flexibility

https://www.youtube.com/watch?v=XnrRgW46M1Y

Sample Day 2
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 3
0:30:00
BC beginners strength work

https://www.youtube.com/watch?v=74xBf6Jljbc

Sample Day 3
1:00:00
45.2TSS
Endurance ride w/high cadence drills - Endurance builder (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: Endurance (PW iLevels Z2)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (HC) for 5 minutes (95+ rpm) and self selected cadence for 5 minutes.
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 4
1:44:00
84.7TSS
Tempo Gears - FTP Builder / aerobic foundation (W)

Looking to really push on your leg strength with these 20sec intervals. The cadence will be low but look to keep it smooth and push through each stroke.

Sample Day 5
0:30:00
BC beginners strength work

https://www.youtube.com/watch?v=74xBf6Jljbc

Jon Bateman
|
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.