20 Week Base + Build Training to Achieve Top Form (Workout Builder), Power, 7-11 hrs/wk

Author

Simon Kessler

All plans by this Coach

Length

20 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling power based tss based 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.

“Train with Purpose and Build for Future Records and Breakthrough Performances!"

Training plan description:The 20-week Base + Build training plan is a proven formula to bring you to top race or group ride shape in 20 weeks. It starts with our proven Base Plan for 12 weeks where you will make big improvements in leg strength, pedaling efficiency, sprinting, and endurance. The 8-week build phase that follows includes threshold + VO2 Max/race simulation training which will bring you to top form and ready to achieve some breakthrough rides.

This training plan is designed for cyclists who while leading a busy life can fit in 5 days/week of training, with typically 1-2 hours available Monday to Friday and 2-4 hours available on weekends, for around 7-11 hours/week. You may be a regular A or B group rider and/or participate in road racing. The plan builds with 3-week training blocks followed by an easier week of 6-7 hours before starting the next 3-week block. Before starting the plan you should have a good level of fitness and be accustomed to training 6+ hours/week.

The plan is designed to work indoors as well as outdoors and is designed with the Workout Builder feature which provides personalized power targets for each training session. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 3 months full access to our membership community with Facebook live coaching calls every Wednesday, and additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features & Benefits

3-month full access to our client-only community and education resources

This training plan starts on a Monday

The plan is reusable an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo device via the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, TrainerRoad, Cyclops and more

Purchase risk-free with our 30-day money-back guarantee

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:50

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:30:00
72.7TSS
Tempo Riding

After your warm-up ride at a tempo intensity for the time specified. For outdoor training the power target is Normalized Power (not actual average). You may be above target on hills and below on downhills. While on the flat aim to ride around the power target. 

For indoors on a smart trainer you can lock it in on ERG mode at the power target.

To get the most out of this training perform the tempo riding in one go with no stops (or indoors).

Sample Day 2

0:53:00
42.5TSS
High Cadence drills

This session includes a combination on 1-legged pedaling drills and high cadence intervals to improve pedaling efficiency and leg speed.

After the warm-up start with some 1-legged pedaling drills, Keep the intensity low and focus on good form. Stop if you have any knee pain.

Then perform high cadence intervals with a progressive increase in cadence as outlined.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 4

2:30:00
86.4TSS
Endurance Ride (Zone 2)

Time in the saddle at a moderate intensity. Aim to average in Zone 2 power for the ride (Normalized Power). Keep your cadence over 85 rpm on the flat roads. This can be on MTB or indoors.

Sample Day 5

1:30:00
78TSS
Tempo Riding

After your warm-up ride at a tempo intensity for the time specified. For outdoor training the power target is Normalized Power (not actual average). You may be above target on hills and below on downhills. While on the flat aim to ride around the power target.

For indoors on a smart trainer you can lock it in on ERG mode at the power target.

To get the most out of this training perform the tempo riding in one go with no stops (or indoors).

Sample Day 8

1:15:00
59.8TSS
Tempo Cadence

Tempo riding with change of cadence.

Aim to average within 10 watts (above or below) the target power.

This session gets slowly more fatiguing. Your goal to stay smooth and consistent throughout and finish strong!

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 29

1:00:20
60TSS
Sprints Big Gear power

Sprints over-geared seated the standing start and lastly on/off sprints.

This is best performed outdoors. If you perform indoors, make sure you do the sprints "all seated".

Sample Day 43

1:00:20
60TSS
Sprints Big Gear power

Sprints over-geared seated the standing start and lastly on/off sprints.

This is best performed outdoors. If you perform indoors, make sure you do the sprints "all seated".

20 Week Base + Build Training to Achieve Top Form (Workout Builder), Power, 7-11 hrs/wk

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