Base Part 2 - Strength | 4 weeks | 6 hours | S&C included

Average Weekly Training Hours 06:41
Training Load By Week
Average Weekly Training Hours 06:41
Training Load By Week

This plan is designed to develop your basic cycling skills and base fitness in the early base phase. It is based on 4 sessions per week with a mixture of turbo trainer and road. Most of the sessions have been constructed using power although this can be done using HR zones also. There is also some strength & conditioning sessions to be completed off the bike which is also important to to develop you as a cyclist.

Sample Day 3
0:25:00
11.3TSS
Recovery - W1

This is an easy session just to loosen the legs and help recover from the previous days hard session.
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HR should be zone1 for most of the session and zone2 max. During the high cadence efforts lower the gear if need be to make sure there is not intensity there.

Sample Day 3
0:20:00
S&C - MT Phase Part 1 (stage 2)

During this phase we will be introducing some resistance to prepare the muscles for maximum strength phase coming next. The exercises will be specific to the ones needed during the pedal stroke. You will just need a resistance band to complete this session and as always focus on maintaining form/technique throughout.
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If any pain is felt at any time then stop the exercise.
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Single Leg Squat with band - 3 x 6 reps each leg
Press Up - 3 x 15reps
Glute bridge with band - 3 x 10 reps (hold for 5sec)
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Link to youtube demo below:
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https://www.youtube.com/watch?v=4tMuz9gw8ZI

Sample Day 4
0:55:00
59.3TSS
Sweet spot - W4 Force

Sweet spot is a term used to describe an intensity of between 88-93% of FTP. This is known as "sweet spot" due to the fact that it will greatly improve your threshold without having to train as hard at threshold enabling you to recover quicker with less fatigue.
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During this session we will be working a very low cadence meaning that you will be putting great force through the pedals. 
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Make sure your HR does not go over threshold or reduce the power according.
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Sample Day 5
0:20:00
Core workout - W3

The core plays a vital part while cycling so it is important to make sure it is strong. This will help take pressure/weight off your hands/arms while riding as your core will be holding you in position. It will also give you a good platform to cycle from by allowing your upper body to remain still while fatigue sets in.
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Plank with leg lift - 4x 6 each leg, hold for 5-10sec
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Windscreen - 3x12 reps (6 each side)
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Side Plank with leg lift - 4x 6 each leg, hold for 5-10sec
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Click on the link below for a demo
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https://www.youtube.com/watch?v=eTaVyHNa-p0

Sample Day 6
1:20:00
82.4TSS
Tempo - W1a Muscular Endurance

Tempo is the most common intensity to ride at for any cyclist and although you can spend too much time in this zone it is useful for time crunched athletes. 
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These blocks done at a lower cadence will also help build muscular endurance and the short recoveries will keep the intensity up without being un-manageable.

Sample Day 8
0:20:00
S&C - MT Phase Part 1 (stage 2)

During this phase we will be introducing some resistance to prepare the muscles for maximum strength phase coming next. The exercises will be specific to the ones needed during the pedal stroke. You will just need a resistance band to complete this session and as always focus on maintaining form/technique throughout.
-
If any pain is felt at any time then stop the exercise.
-
Single Leg Squat with band - 4 x 10 reps each leg
Press Up - 4 x 15reps
Glute bridge with band - 3 x 12 reps (hold for 10sec)
-
Link to youtube demo below:
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https://www.youtube.com/watch?v=4tMuz9gw8ZI

Sample Day 14
2:30:00
150TSS
Endurance - W6 Fixed gear

During this workout you are going to ride as if your bike is fixed gear so pick a gear something like 53-16 (this should be a gear that you can get up every hill but should not be too easy on the flay as you want to feel resistance at all times) and stick in that gear for the entire ride regardless of terrain.
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Up the hills you can be as low as 50rpm and I want you to pedal on the downhills letting your cadence get to over 100.
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Try to ride as much as you can in zone2 but set top of zone3 HR as your max.

James Walsgrove
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Ride Harder

Here at Ride Harder we are dedicated to making you faster on the bike through bike fitting, testing, training plans and coaching. I believe that a coach benefits every athlete regardless of their ability. A cycling coach is not just for the Pro's!