Base Builder Phase 1
Base Builder Phase 1
Author
Graham Dawson
Length
4 Weeks
Plan Description
This base builder phase 1 is a plan that you will need if you have taken some time off or are starting the season.
This is your first step to building your fitness. It is made so that you don't do huge amounts of work, but also challenge yourself.
This plan is based on a couple of different methods:
1. TSS
2. Duration
I find that the majority of people looking to get back into fitness can only do a certain amount of time on the bike and also, their bodies can only handle so much 'stress' so the two go hand in hand.
It is important not to over do it too quickly as I have made this mistake many times and have gotten ill quite quickly from that mistake. We must not presume that we can do 100 miles immediately and must therefore take the correct steps to build our fitness correctly.
If you find that this phase is too easy, then move on to our Base Builder Phase 2 plan. Search for Graham Dawson in the search bar.
The only thing that we request from you before starting this plan is that you do an FTP test. Without knowing your FTP score then you can over do it or not do enough. FTP is a critical part of the plan and should not be avoided. If you need any help with the FTP, then please do contact me and I will help you out.
NOTES:
- Use with indoor training software such as Zwift, trainerroad or perfpro studio
- You can purchase both base builders in a discounted plan here: https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-370051/base-builder-full-8-weeks-discounted
Or search Graham Dawson to see all of my plans.
If you have any questions about our plans, please contact me on thecyclegym@gmail.com
Enjoy!
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x4
|
05:18:00 | 02:00:00 |
Day Off
x2
|
48:00:00 | 24:00:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
05:18:00 | 02:00:00 | |
|
48:00:00 | 24:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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