Fitness First - 8-weeks to building your base fitness

Author

Charles Kyle - KyleCoaching LLC

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters power based tss based base period

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

KyleCoaching training plansAre you as fit as you need to be to really start training?

Do you know what is your Chronic Training Load?® Do you have your base fitness?

Designed for Beginner to Intermediate cyclists who use TrainingPeaks and have a power meter, the primary goal of this training plan is to help you increase your Fitness.

Crafted by USA Cycling-certified coach and competitive Masters racer Chuck Kyle, this plan encapsulates his passion for the sport, his experience from years of training and his success coaching dozens of cyclists.

This plan is an 8-week base plan (8.5 to 9.5 hours per week) that will assist in getting you a solid aerobic foundation so you can begin training for your next event.  This plan is a prelude to other plans that help build your FTP, FRC, Pmax, and any other high intensity aerobic and anaerobic systems.  If you already have a Chronic Training Load of 50 TSS/day or higher, stop now and move on to a plan that is more focused to the items that you need to build beyond base fitness.

Prior to using this plan, you should be able to do an hour and a half endurance ride

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at kylecoaching.com or email Chuck directly at: chuck@kylecoaching.com

Do you want to see your peak performance? We also have  training plans

Please note:

  • This training plan starts any Monday. You can also reuse this training plan for to build future fitness.

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  • Stats

    Training Load By Week
    Training Load By Week
    Average Weekly Training Hours: 08:22

    Charles Kyle, NPTI-CPT

    KyleCoaching, LLC

    Achieving success is a common goal, although the definition and its path are as varied as opinions of the best tire pressure to use during a muddy, wintery cyclocross race. While Feed Zone cookies may be a great recovery food after a race, a cookie cutter approach is something you will not experience with us.

    Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.

    Back to Plan Details

    Sample Day 1

    1:21:00
    106.7TSS
    FTP Field Test - RPE Based

    Start with a good warm-up. The warm-up below is more descriptive than prescriptive. If it takes you a little longer to warm-up, ta all the time you need.

    The main set is very prescriptive. The first 5-minutes is an all-out effort. Remember your Threshold Power is an aerobic activity. By making an all-out effort, it will minimize how much your anaerobic system will contribute to your FTP test. Easy pedal for 5-minutes. When you are ready for the 20-minute effort, hit the lap button and go at it. Do not start off as if it were a sprint, stay in the saddle and go hard. Settle into a rhythm and hold a power that you believe you can do for twenty minutes. At the end of the test, cool down.

    Upload your workout to Training Peaks. If you did not have an FTP calculated in the software and notifications are set on, the software will determine your new FTP and email you a sweet little note. You can also go into the workout and select your peak 20-minutes. Take that average power number and multiply it by 95%. This will give you your FTP. Add this number to your TrainingPeaks setting and calculate Threshold Power, Andy Coggan (6) method and this will set your training zones.

    Sample Day 2

    1:30:00
    84.4TSS
    Endurance Ride - 1.5 Hrs

    Sample Day 4

    1:30:00
    84.4TSS
    Endurance Ride - 1.5 Hrs

    Sample Day 6

    2:00:00
    112.5TSS
    Endurance Ride - 2Hr

    Sample Day 7

    2:00:00
    112.5TSS
    Endurance Ride - 2Hr

    Sample Day 9

    1:30:00
    81.4TSS
    Max Aerobic Intervals - 5 VO2 Max Intervals

    Sample Day 10

    1:30:00
    84.4TSS
    Endurance Ride - 1.5 Hrs

    Fitness First - 8-weeks to building your base fitness

    $25.00 - Buy Now