Winter Training Base one Intro HR

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:14

Base training is the name given to the training that teaches your body to utilise oxygen as efficiently as possible. Base training rides are typically long and steady, undertaken at a moderate intensity which allows your body to make the necessary adaptations. Winter, therefore, is the perfect time to build you base.

If coupled correctly with specific efforts utilizing the correct energy systems this will guarantee success post christmas.

Enjoy and let us know how you get on here - https://www.facebook.com/bikestronguk1/

Sample Day 1
1:00:10
49TSS
1 hr Warm Up Ramp Up

Steady ride however slowly build through your zones towards the end of the ride into 3 maximal sprints to get you in tip top form and not feeling so lethargic.

2 mins Zone 3
2 mins Sweetspot
1 min Zone 4
1 min Zone 5
2 mins Zone 1
2 mins Zone 2 include 3 x 6s maximal sprints
5 mins Zone 1 Cool Down

Sample Day 2
1:30:00
42.8TSS
Aerobic Base and efficency

The aim of this ride is to start to stress the aerobic system over a period of increased time but whilst remaining strict and ensuring your hr stays low throughout the ride.

Base training is the name given to the training that teaches your body to utilise oxygen as efficiently as possible. Base training rides are typically long and steady, undertaken at a moderate intensity which allows your body to make the necessary adaptations. Winter, therefore, is the perfect time to build you base.

Warm up sufficiently through a slow ramp up in cadence reaching 100 rpm over a 14 min period with 2x 1 min rest periods within.

Main session - aerobic base steady paced ride keeping in hr/power z2 throughout.

Cool down in the final 6 mins

Sample Day 3
1:00:00
53.3TSS
2 x 20s 4 min recovery sweetspot

Warm up - 8 mins slowly raising the cadence from 90rpm to 100rpm up to the 6 min point then a steady 2 mins at 93rpm z2 hr.

Main set -

20 min at between 89-93% hr (Sweetspot)
4min @ z2 55% hr
20 min at between 89-93% hr (Sweetspot)


Recovery for 8 mins z1-2 concentrate on high cadence (92rpm-97rpm) Ensure you are using the full pull up and push down motion

Sample Day 4
1:00:00
20TSS
Recovery Spin and or fasted ride

The aim of a fasted ride is to teach your body to utilize fat as its primary energy source, therefore it is key that 8 hours prior to this session you don't consume food and only drink water. This session is best done first thing in the morning maybe on a turbo or road. Ensure you have spare food for post ride a protein drink.

I personally do this ride and go fasted for 45mins then start to consume food whilst spinning back home at low z2 pace.

Sample Day 6
0:35:30
30.7TSS
Spiked pyramid

This is an intense little session that is perfect for the turbo. It simulates a scenario where you break away, get caught and then follow another move immediately after.

It will develop your capacity to buffer lactate and enable you to follow more moves in a race scenario, increasing the chances of going with the right one.

Sample Day 7
3:00:00
90TSS
Group ride or Enjoyable miles

Preferably any long ride should be with another rider to contain boredom, key here is not to rip each others legs off but to enjoy the ride. Aim to complete the duration but finish fresh like you could go on if needed, to that end hydration and nutrition is key and should be practiced at this early stage (using real food not sugar)

Main session is a 3 hour block of aerobic miles remain seated throughout unless you need a shake out on a climb and or rise, keep the cadence between 93-97rpm ensure cadence avg is on your main screen on your Garmin device.

Enjoy.

Sample Day 9
1:20:00
31.7TSS
Cadence ride

Warm up:
10-15 minutes at Z1/2.

Main set:
6x 1 minute repetitions at 110+ rpm with 5 minute recoveries. Aim to stay seated and in zone 2. Control your upper body to prevent bouncing out of the saddle.

Warm down:
Finish off the ride with Z2 for approximately 1-1.25 hour's riding.

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