PRE-SEASON BASE PLAN - (Power): 12 weeks, 8-10 Hours/Week

Author

Simon Cirnski

All plans by this Coach

Length

12 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

3:15 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss time goal 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.

A STRUCTURED PROGRAM SPECIFICALLY DESIGNED TO DEVELOP YOUR ENDURANCE, POWER & FATIGUE RESISTANCE .

This plan can be used by BEGINNERS, EXPERIENCED and ADVANCED Road, MTB and CX cyclists

KEY FEATURES:

Built using TrainingPeaks’ Workout Builder

All workouts exportable to .FIT, .ZWO, .ERG formats (to be used with Zwift, TrainerRoad etc)

All workouts designed for power meter users

Progressive TSS load for improvement throughout 12-week period

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:17

Pulse Performance Coaching

Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In the lest 3 years we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT riders.

Back to Plan Details

Sample Day 1

0:29:00
20TSS
RECOVERY: Easy ride

First we do around 10min of warm-up. Intensity is easy in zone 1.
-----------
After the warm-up do 5min @ Zone 2 following 4x1min @ Zone 3 (110rpm) with 3min of Zone 2 riding as recovery.
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In the end do a short 5min cool-down @ Zone 1


GOAL: The goal of this workout is to recover from hard past sessions and get the legs ready for future workouts.

Sample Day 2

1:13:00
87.9TSS
TESTING: FTP Test

First we do around 10min of warm-up. Intensity is easy in zone 1/2.
-----------
After the warm-up do 2min @ Zone 3 following with 5min of Zone 1/2 riding as recovery. After that that is time for first 3min ALLOUT test.

Afther the 3min test do around 8-10min recovery of easy riding to recover.

After dhat do 20min ALLOUT test. The average power from that 20min interval is you FTP


The rest of the training is done at zone 2.

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In the end do a short 5min cool-down @ Zone 1


GOAL: The goal of this workout is to recover from hard past sessions and get the legs ready for future workouts.

Sample Day 3

1:35:00
63TSS
SPEED: cadence drills

First we do around 5min of warm-up. Intensity is easy in zone 1.
-----------
After the warm-up do do around 25min @ Zone2 following 10x1min @ Zone 2 (110rpm) with 2min of Zone 2 riding as recovery.

Rest of the training is done in zone 2.
----------
In the end do a short 5min cool-down @ Zone 1


GOAL: Increase your efficiency when pedal fast. That can help with power production, energy conservation when racing and overall adaptation to fast paced efforts.

Sample Day 4

0:29:00
20TSS
RECOVERY: Easy ride

First we do around 10min of warm-up. Intensity is easy in zone 1.
-----------
After the warm-up do 5min @ Zone 2 following 4x1min @ Zone 3 (110rpm) with 3min of Zone 2 riding as recovery.
----------
In the end do a short 5min cool-down @ Zone 1


GOAL: The goal of this workout is to recover from hard past sessions and get the legs ready for future workouts.

Sample Day 6

1:34:00
100.5TSS
MUSCULAR ENDURANC: Threshold 4x8min

First we do around 5min of warm-up. Intensity is easy in zone 1.
-----------
After the warm-up do do around 20min @ Zone2 following 4x8min @ Zone 4 with 3min of Zone 1/2 riding as recovery.

Rest of the training is done in zone 2.
----------
In the end do a short 5min cool-down @ Zone 1



GOAL: Is to increase FTP and adapt body to be more efficient in fatigued state.

Sample Day 7

2:30:00
102TSS
AEROBIC ENDURANCE: LSD (long slow distance)

First we do around 10min of warm-up. Intensity is easy in zone 1/2.
-----------
Try to maintain you power in zone 2 through the whole ride. Don't worry if you go in lower zone 3 on climbs or zone 1 on the descents.
----------
In the end do a short 5min cool-down @ Zone 1


GOAL: Enhances aerobic fitness,enhancing capillarization in the muscles, development of slow-twitch muscles fibres and train body to more efficiently use fat as primary fuel source.

Sample Day 14

2:45:00
112.6TSS
AEROBIC ENDURANCE: LSD (long slow distance)

First we do around 10min of warm-up. Intensity is easy in zone 1/2.
-----------
Try to maintain you power in zone 2 through the whole ride. Don't worry if you go in lower zone 3 on climbs or zone 1 on the descents.
----------
In the end do a short 5min cool-down @ Zone 1


GOAL: Enhances aerobic fitness,enhancing capillarization in the muscles, development of slow-twitch muscles fibres and train body to more efficiently use fat as primary fuel source.

PRE-SEASON BASE PLAN - (Power): 12 weeks, 8-10 Hours/Week

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