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Base Training - Intermediate - 8 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Alex Quirk

All plans by this Coach
No Ratings

Length

8 Weeks

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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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Base training for athletes new to structured training!

This program is tailor made for athletes looking to do a proper base period but fit in with their busy lives. Mid Week Sessions are no longer than one and a half hours, this program will put you through a proper base period with less than 10 hours a week of riding. The program places a heavy emphasis on subTHR or sweet spot efforts, to increase your fitness in the most efficient and sustainable way early in the season.

- Introductory 20 minute power test
- Helpful guide for establishing training zones, calculating FTP, tips for using bike computers effectively and
general tips regarding using power meters and rate of perceived effort (RPE) properly
- Power Based: detailed guide of of wattage, heart rate and RPE zones for each session
- Variety of sessions will give you some tools to coach yourself
- Clear sense of progression to keep you engaged and educate you about structured training
- Suitable for Cat 2/3 or (B/C grade) riders looking to progress their cycling



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex6
7:14 hrs 3:00 hrs
Strengthx3
1:30 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:14 hrs 3:00 hrs
Strength
1:30 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Alex Quirk

Endeavor Coaching

Endeavor is the passion project of coach Alex Quirk. After helping some riders progress from club racing to the higher echelons of the National Road Series. Alex decided to formalize his coaching activities with the creation of Endeavor Coaching Services. Since then endeavor has propelled riders towards success national and world championship events on both the road and track. We've worked with riders of all sorts: juniors, elites, masters, males and females.