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12 Weeks Base Training Plan

Author

12 Weeks Base Training Plan

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Length

12 Weeks

Plan Specs

cycling road cycling intermediate hr based base period

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:31 hrs 2:30 hrs
1:57 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
4:31 hrs 2:30 hrs
1:57 hrs 0:50 hrs

Training Load By Week


Peter Cummings

Plan2Peak :: Endurance Sports Coaching

TrainingPeaks and WKO+ Expert. Coaching full time over 14 yrs. Extensive background - Strength & conditioning programming. Results are the Difference!

Coaching Programs - Start up fees $200-$500, monthly fees $199-$499/mth. Other Training options: Training Plans and Computrainer Training Center Workouts. Testing Services: Functional Threshold Power calculation, Functional Movement Screening and power profiling.

Annual Training Plan creation using HR or Power prescription also available.

Sample Day 1

0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

Sample Day 2

1:00:00
Trainer or road--Spin-ups

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 3

0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

Sample Day 4

1:00:00
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 5

0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

Sample Day 7

1:45:00
Trainer, 1-2 zones

Ride in the 1-2 zones on your trainer using gears to simulate small rolling hills.

Sample Day 8

0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.

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