Base 2 (4 weeks)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:20

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

Sample Day 1
0:40:00
Strength work (strength maintenance)

Strength maintenance.


Sessions per week=1
Load (%1rm) =60-80 (last set)
Sets=2-3
Reps/set=6-12
Recovery=1-2 mins

Sample Day 2
1:20:00
54.6TSS
level 2 intervals 1.20

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
1:02:00
51TSS
Level 2 with level 3 intervals

Sample Day 4
0:53:00
49.8TSS
level 3 introduction

Sample Day 5
0:40:00
Strength work (strength maintenance)

Strength maintenance.


Sessions per week=1
Load (%1rm) =60-80 (last set)
Sets=2-3
Reps/set=6-12
Recovery=1-2 mins

Sample Day 6
2:20:00
101.6TSS
Level 2 road work

Sample Day 7
2:20:00
101.6TSS
Level 2 road work

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.