Cycling - Badass Base - 10 hours/week.

Author

Coaches Joe and Matti

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 1 Custom, 6 Bike, 2 Strength

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate advanced power based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

 


Cycling - Power Based Structured Base Block - 8-weeks - 10 hours/week.


Designed for the beginner to intermediate road cyclist USING A POWER METER and looking to kick some ass!



Hand-crafted by Summit Endurance Academy coaches Joe Howdyshell and Matti Rowe, this plan encapsulates their passion for the sport and extensive knowledge and experience of helping athletes JUST LIKE YOU to their best performances. 


The plan provides an 8-week structured and periodized training schedule averaging 10 hours/week in order to maximize your performance on race day. Each week contains intervals, strength, and a long weekend ride. 


Prior to using this plan, you should be able to ride for 3 hours. 


Purchase of this plan includes our comprehensive Cycling with Power Plan Guide, which explains how to use your training plan plus email access to Coach Matti at any time for questions that you may have about this plan, videos explanations of strength exercises, and Badass Coaching style motivation. 


Questions? Please visit our website SummitEnduranceAcademy.com or email Matti directly at Matti@SummitEnduranceAcademy.com


**Warning: Plan notes contain profanity. Why? Because we f*&ing love it.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:22

Matti Rowe

Summit Endurance Academy

I'll keep it short. I'm a coach with the Summit Endurance Academy. I believe in surgical workouts, epic days in the saddle, bison burgers, and a good N√łgne IPA. Yes, I own a costume box.

I think racing and training is crucial to living your best life, and living your best life is about looking back and seeing how much more Badass you are now than your past self.

Hit me up. Let's go beat the past together.

Back to Plan Details

Sample Day 1

1:10:00
90.6TSS
The Assessment.

12m progressive warmup
-
5m L3
-
5m L1/2
-
5m ALL OUT. Go as hard as you can for 5 minutes.
-
5m L1/2
-
20m ALL OUT. Start the effort conservatively at about an 8/10 RPE - 20 minutes is a LONG time.
-
You'll want the terrain to be unbroken flat or slightly uphill - you don't want to get caught at a stop light or intersection in the middle of your effort.
-
15m easy spin to cool down.

Sample Day 2

1:30:00
73.1TSS
L2 - Distance w/sprints

90m z2/z3. Limit z3 to small chunks of time.
-
Include 20 minutes accumulated of climbing standing throughout the ride
-
Finish with 5X(10s standing sprint, 50 s easy spin)

Sample Day 3

1:00:00
30.3TSS
L1 - Recovery Ride

EASY spin. L1, maybe some L2.

Sample Day 4

1:14:00
61.8TSS
30/30's

15m progressive warmup
5m high cadence L3
5m L1
-
3 sets of:
5x30sec ON (All out), 30 sec ez)
( 5m recovery between sets)
-
Ride to finish prescribed time
-
Finish with 5X(10s standing sprint, 50 s easy spin)

Sample Day 5

1:08:00
55.2TSS
High Cadence Work

15m progressive warmup
5m high cadence L3
-
On the flats:
5m cadence 100 L3
5m cadence 110 L3
5m natural cadence
-
5min recovery
-
Gear down to nearly zero resistance
5X(60s spinup, 60s easy)
-
Spinup: Go from a cadence of 0 to as fast as you can spin without your butt bouncing out of the saddle, in about 60 seconds.
-
2X(Right leg only 60s spinup, 60 s easy two legs)
2x(Left leg only 60s spinup, 60 s easy two legs)
-
Ride to finish prescribed time z2
-
Cool down

Sample Day 6

3:00:00
170.9TSS
L2 - Vert Training

As much VERT as you can get in L2, with SOME L3.
-
Include 20 minutes accumulated of climbing standing
-
Finish with 5X(10s standing sprint, 50 s easy spin)

Sample Day 8

1:30:00
86.4TSS
L5 - Break Downs

15m progressive warmup
5m high cadence L3
5m L1/2
-
2X (4m L4, 3m L1)
5m L1
2X (2m L5, 3m L1)
5m L1
2X (1m L6, 3m L1)
5m L1
2X (30s L6, 3m L1)
-
Ride to finish prescribed time

Cycling - Badass Base - 10 hours/week.

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