Base 1 (4 weeks )

Author

Brian Duncan

All plans by this Coach

Length

4 Weeks

Typical Week

2 Strength, 5 Bike

Longest Workout

2:20 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss time goal power based tss based strength base period

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Summary

Includes Structured Workouts

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Base 1 (4 week)

Generally scheduled around November time building up for the next years race season.
A 4 week progressive training plan following up form the preparation plan.
Increase in endurance rides with the introduction of speed work.
Strength gym intensity increases but sessions per reduces from 3 to 2

Enjoy.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:52
Training Load By Week
Average Weekly Training Hours: 08:52
Average Weekly Breakdown

Brian Duncan

The Service Course

I am a lifetime athlete with 20+ years experience of training /racing at Road racing, Time trials and cyclocross disciplines. exposed to road racing at a national/international level with multiple Scottish champion titles at time trial and also broke Scottish record for 25 miles while holding a full time job.

Back to Plan Details

Sample Day 1

0:40:00
Strength work (maximum Strength transition )

Maximum strength transition

Sessions per week 2-3
Load (1% rm)= Select load for only 10-15 reps
Sets/reps= 3-4
Reps = 10-15
Recovery = 1.5-3 mins

Sample Day 2

1:10:00
48TSS
level 2 intervals

All day” pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. Frequent (daily) training sessions of moderate duration (e.g., 2 h) at level 2 possible (provided dietary carbohydrate intake is adequate), but complete recovery from very long workouts may take more than 24 hs.

Sample Day 3

0:45:00
22.7TSS
Improvers Recovery Ride

Ride Guide: http://bit.ly/improversrecoveryride
Warm-up: n/a

–– To gain the recovery benefits, you have to stay within the designated training zone.
––Imagine your cranks are made of glass and, if you push too hard, you will crack them.
–– Expect to go very slowly. If you don’t think you will have the discipline to do this outside, use your indoor trainer.

Sample Day 4

1:10:00
48TSS
level 2 intervals

All day” pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. Frequent (daily) training sessions of moderate duration (e.g., 2 h) at level 2 possible (provided dietary carbohydrate intake is adequate), but complete recovery from very long workouts may take more than 24 hs.

Sample Day 5

0:40:00
Strength work (maximum Strength transition )

Maximum strength transition

Sessions per week 2-3
Load (1% rm)= Select load for only 10-15 reps
Sets/reps= 3-4
Reps = 10-15
Recovery = 1.5-3 mins

Sample Day 6

2:10:00
94.4TSS
Level 2 road work

Sample Day 7

2:10:00
94.4TSS
Level 2 road work

Base 1 (4 weeks )

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