Base 2 (4 weeks)
Author: Brian Duncan
Length: 4 Weeks
Tags: cycling, road cycling, beginner, intermediate, advanced, masters, weightloss, time goal, power based, tss based, strength, base period
Typical Week: 2 Strength, 5 Bike
Longest Workout:
2:30 hrs
Author: Brian Duncan
Length: 4 Weeks
Tags: cycling, road cycling, beginner, intermediate, advanced, masters, weightloss, time goal, power based, tss based, strength, base period
Typical Week: 2 Strength, 5 Bike
Longest Workout:
2:30 hrs
Base 2 (4 weeks)
Base 2 (4 week plan)
Generally this is a plan typically scheduled around December time, building up for the race season ahead.
This plan leads on from the 4 week base 1 plan.
Still progressively building level 2 work with the introduction to level 3
strength work in the gym= 2 days per week
Strength maintenance.
Sessions per week=1
Load (%1rm) =60-80 (last set)
Sets=2-3
Reps/set=6-12
Recovery=1-2 mins
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.
Strength maintenance.
Sessions per week=1
Load (%1rm) =60-80 (last set)
Sets=2-3
Reps/set=6-12
Recovery=1-2 mins
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.