Base 2 (4 weeks)
Author
Brian Duncan
All plans by this CoachLength
4 Weeks
Plan Specs
cycling road cycling beginner intermediate advanced masters weightloss time goal power based tss based strength base period
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.
Still have questions about this plan?Plan Description
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
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
8:00 hrs | 2:30 hrs |
|
|
1:20 hrs | 0:40 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
8:00 hrs | 2:30 hrs | |
|
|
1:20 hrs | 0:40 hrs |
Training Load By Week
Sample Day 1
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
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
Sample Day 4
Sample Day 5
Strength maintenance.
Sessions per week=1
Load (%1rm) =60-80 (last set)
Sets=2-3
Reps/set=6-12
Recovery=1-2 mins