6 Week Base - 10hrs HR

Author

Brett Grieve

All plans by this Coach

Length

6 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate weightloss hr 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.

HR based workouts. Three week mesocycle, designed for building aerobic base for a C or D grade rider. Suitable for physically strong people starting out in cycling. Not suitable for unfit people who are presently exercising less than 3 hours per week.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:29

Brett Grieve

Cycle Lab

I am a cycling coach based in Christchurch New Zealand, specialising in road and time trialling.

I compete in the Calder Stewart Cycling Series, and have done so for the last 5 years. I have competed in the Tour of Southland several times and the NZ Cycle Classic and Elite Road Nations and Age Group Nationals.

Highlights include KOM NZ Cycle Classic Day 1, 2018, 9th Elite Men 40km ITT at the Elite Nationals in Jan 18, and 5th in the 2016 Elite Series, Elite Men.

Back to Plan Details

Sample Day 1

1:20:00
68.7TSS
L2s Aerobic with Sprints 1 HR

Steady aerobic ride with 6 x 10s MAX sprints at the end. 3 - 5 min recovery between efforts, your HR should drop to the middle of Zone 2 or lower before the next sprint. Practice gear selection and staying a low as possible while sprinting.

Technique is free - standing/ seated - find out what gets you max power and max speed!

For the warm up and cool down, maintain high rpm and low load, gradually tapering up (down) from the main set. Stretch well afterwards.

Sample Day 2

1:00:00
43.3TSS
L2: Aerobic HR 1:00

Steady aerobic ride. It should be easy to hold a conversation, but the miles will still fly by. Keep cadence high 90 - 115 rpm.

Ensure you warm up gradually with high rpm - 100+. Build from low power up to Zone 2 toward end of warm up.

Cool off for full 10 min, again high rpm and low load. Stretch well.

Sample Day 3

2:00:00
98.3TSS
L3 Cadence High/Low HR

An aerobic ride with L3 cadence sets in the middle. 2min low rpm/ 2 min high rpm for 10 min set.

Focus on smooth pedal stroke and making power the whole way round when at low rpm.  Power Everywhere!

Keep the cadence high for all other parts of the ride, 95-110 rpm.

Sample Day 5

3:00:00
49.71mi
Group Ride

Sample Day 6

2:00:00
101.3TSS
L3 Tempo on Hills HR

Most of this workout is L2, but do 4 x 6 min hills at L3. Keep the cadence high on the hills, 75 - 100 rpm. Consider switching to lighter gears if this cadence cannot be achieved.

Sample Day 8

1:40:00
72.2TSS
L2s Aerobic with Sprints 1 HR

Steady aerobic ride with 6 x 10s MAX sprints at the end. 3 - 5 min recovery between efforts, your HR should drop to the middle of Zone 2 or lower before the next sprint. Practice gear selection and staying a low as possible while sprinting.

Technique is free - standing/ seated - find out what gets you max power and max speed!

For the warm up and cool down, maintain high rpm and low load, gradually tapering up (down) from the main set. Stretch well afterwards.

Sample Day 19

1:10:00
70.8TSS
FT HR Test

This test must be done at maximum intensity, however you must also pace yourself so the last 15min is as 'strong' as the first. 

Hold yourself back for the first 5 min then build into the max effort pace.  Ensure you are well rested, not sick, and no caffine prior.

Do this on a quiet hill, 4-10% gradient, that isn't affected by wind too much. Start at a reference point and record your finishing point. This will be a gauge for your progress in later tests.

6 Week Base - 10hrs HR

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