Base 3 (4 weeks)

Author

Brian Duncan

All plans by this Coach

Length

4 Weeks

Typical Week

1 Day Off, 5 Bike, 1 Strength

Longest Workout

2:40 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.


Learn More about Structured Workouts.

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:05

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.

Back to Plan Details

Sample Day 1

1:30:00
61.3TSS
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

0:51:30
57.1TSS
level 4 introduction

Sample Day 3

0:53:00
49.8TSS
level 3 introduction

Sample Day 4

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 5

2:30:00
108.9TSS
Level 2 road work

Sample Day 6

2:30:00
108.9TSS
Level 2 road work

Sample Day 8

1:02:00
70.9TSS
level 4 introduction

Base 3 (4 weeks)

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