Base Builder Phase 2

Average Weekly Training Hours 53:19
Training Load By Week
Average Weekly Training Hours 53:19
Training Load By Week

This base builder phase 2 follows on from our Base Builder Phase 1. If you have only taken a couple of weeks off then you might want to start with this one but if you completed phase 1 then this is the next stage.

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.

When you purchase this plan you will also be given links to help you with nutrition which will help guide you to making the correct choices when fuelling your body.

If you find that this phase is too easy, then move on to our Base Builder Phase 2 plan.

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.

If you have any questions about our plans, please contact me on info@thecyclegym.co.uk

Enjoy!

Sample Day 1
1:00:00
49TSS
60 mins Online or Outdoor

This is a 60minute free ride. It can be commuting, a quick blast, a recovery ride, HIIT, whatever you fancy, just stick to the time limit as close as you can.

Sample Day 2
1:00:00
49TSS
60 mins Online or Outdoor

This is a 60minute free ride. It can be commuting, a quick blast, a recovery ride, HIIT, whatever you fancy, just stick to the time limit as close as you can.

Sample Day 3
24:00:00

Sample Day 4
1:00:00
52.7TSS
E4:1_8:1

With a new FTP we are back to Endurance, building up the ability to hold that new FTP.

Then we go on to building on it.

There will be 4 minutes of work with 1 minute rests to help build on developing your aerobic capacity and being able to recover quickly (based on the weekends ride).

Cadence at 85-90rpm

Sample Day 5
24:00:00

Sample Day 7
2:00:00
112.5TSS
90 mins

This is a 120 minute free ride. It can be commuting, a quick blast, a recovery ride, HIIT, whatever you fancy, just stick to the time limit as close as you can.

Sample Day 8
0:51:00
61.6TSS
P4.2

This workout is all about pushing your FTP upwards.

We are going to work doing smaller efforts with higher intensity to develop the strength.

Stay focused, breath and maintain the zones.

Graham Dawson
|
The Cycle Gym

Level 2 #BritishCycling Road and TT Coach. Owner of multiple cycle gyms in the UK. Download 5 free training sessions. https://wp.me/P7Pwn9-hu