Base 2 (4 weeks)
Author
Brian Duncan
All plans by this CoachLength
4 Weeks
Typical Week
2 Strength, 5 Bike
Longest Workout
2:30 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
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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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
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