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Build 1 (4 weeks)

Author

Brian Duncan

All plans by this Coach
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Length

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

Build 1 4 week plan.

This is designed to follow base 3 4 week plan.
Gym strength work is reduced to 1 session per week but incorporating less sets/reps but heavier loads.
Endurance sessions continue to increase with the introduction to anaerobic work while maintaining aerobic endurance.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:29 hrs 2:50 hrs
—— ——
0:40 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
7:29 hrs 2:50 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

0:48:00
71.6TSS
Vo2 max interval

Sample Day 2

0:38:00
44.4TSS
Over/unders

Sample Day 3

0:28:00
43.8TSS
30/30s

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

2:40:00
116.2TSS
Level 2 road work

Sample Day 6

2:40:00
116.2TSS
Level 2 road work

Sample Day 8

0:52:00
82.2TSS
Vo2 max interval

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