7 Week Base - 12hrs Power

Author

Brett Grieve

All plans by this Coach

Length

7 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters power based base period

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Summary

Includes Structured Workouts

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Base training for a competitive cyclist, B Grade and up. 10 - 13 hrs per week. Builds aerobic fitness and cadence technique without too much hard riding. One mesocycle of 4 weeks and another of 3 weeks.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:47

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

1:00:00
41.1TSS
L2: Aerobic 60

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 L2 toward end of warm up.

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

Sample Day 2

1:10:00
93.5TSS
FTP Test

Functional Threshold Power Test. 
This is the objective measure of progress, and will be used to re-set training zones for the next block.  Please weigh yourself this morning.

Sample Day 3

2:00:00
90.5TSS
L2c: Aerobic with spin ups 1

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 L2 toward end of warm up.

In the middle of the workout, do the following cadence efforts: 15s at 120rpm, 15s at 130rpm, 30s at MAX rpm, 1min at MAX rpm. 3 min Zone 1 between efforts. Select an easy gear, this is not about power, it is about leg speed.
Hold your upper body rigid, solid hips and shoulders, steady head, try not to bounce as this can be hard on you and your wheels!!

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

Sample Day 4

1:30:00
41.6TSS
L1: Recovery 1

Easy recovery ride, use easy gears, spin at 95-115 rpm or more. Stay hydrated and stretch well afterwards. Enjoy an easy day!

Sample Day 11

1:30:00
41.6TSS
L1: Recovery 1

Easy recovery ride, use easy gears, spin at 95-115 rpm or more. Stay hydrated and stretch well afterwards. Enjoy an easy day!

Sample Day 18

1:30:00
41.6TSS
L1: Recovery 1

Easy recovery ride, use easy gears, spin at 95-115 rpm or more. Stay hydrated and stretch well afterwards. Enjoy an easy day!

Sample Day 25

1:30:00
41.6TSS
L1: Recovery 1

Easy recovery ride, use easy gears, spin at 95-115 rpm or more. Stay hydrated and stretch well afterwards. Enjoy an easy day!

7 Week Base - 12hrs Power

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