Base training for the winter with Decoupling test
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This 12 weeks base training is for advanced or beginner cyclists, who has 5 days to ride a week. It starts at 5 hours/week to 10 hours/ week. In the last 4 weeks, you will do strength training too. If you do it well, your overall fitness and strength improve.
If you have a power meter or digital roller, you can see the decoupling and efficiency numbers.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:20 hrs||2:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:20 hrs||2:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor