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Base 3 (4 weeks)


Brian Duncan

All plans by this Coach


4 Weeks

Plan Specs

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

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Plan Description

Base 3 4 week plan

Designed to follow the base 2 4 week plan.
Gym strength work is reduce to one session per week with reps/sets reduced and loads get heavier.
Endurance work continues increase and we introduce some intensity to work toward race season.
introducing anaerobic endurance work while maintaining aerobic endurance work.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:25 hrs 2:40 hrs
—— ——
0:40 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
8:25 hrs 2:40 hrs
—— ——
0:40 hrs 0:40 hrs

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.

Sample Day 1

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 2

level 4 introduction

Sample Day 3

level 3 introduction

Sample Day 4

Strength work (strength maintenance)

Strength maintenance.

Sessions per week=1
Load (%1rm) =60-80 (last set)
Recovery=1-2 mins

Sample Day 5

Level 2 road work

Sample Day 6

Level 2 road work

Sample Day 8

level 4 introduction

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