Base completa (por potencia)

Author

Pablo Turrion

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 4 Bike, 1 Day Off

Longest Workout

5:05 hrs

Plan Specs

cycling road cycling intermediate advanced masters weightloss power based tss based strength base period

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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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.

Plan de entrenamiento para empezar la temporada con una buena base.

-3 mesociclos (12 semanas)
-6 sesiones/semana
-8h de cilclismo/semana de media
-2 sesiones de fuerza/semana

Para cualquier duda me puedes contactar en turrionpablo@gmail.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:14

Pablo Turrión

Pablo Turrion

Me llamo Pablo y soy preparador físico de deportes de resistencia, concretamente triatlón, ciclismo y corredores de fondo y medio fondo. Trabajo como entrenador presencial y también a distancia.

My name is Pablo, I'm endurance coach. Specificly triatlhon, cycling and running coach. I work in Madrid on local coaching and also remote coaching.

Back to Plan Details

Sample Day 1

30TSS
Fuerza específica Ciclismo W

-3x20 gemelo: https://www.youtube.com/watch?v=LJb7GLDZ0SA
-3x20 sentadillas rusas: https://www.youtube.com/watch?v=FTPg6mVIc1o
-3x20 Subidas al banco: https://www.youtube.com/watch?v=5OjeKL-_nI8
-3x20 puente: https://www.youtube.com/watch?v=s7-Pbu-3I74
-3x15 puente a 1 pierna: https://www.youtube.com/watch?v=tS36NcqRiQA
-3x1' plancha: https://www.youtube.com/watch?v=HLFFRz5xBow
-3x30" plancha lateral: https://www.youtube.com/watch?v=FOJTpoQHMBs
-3x30" plancha a una pierna: https://www.youtube.com/watch?v=cShAyiUUTPI
-3x30" cross lateral: https://www.youtube.com/watch?v=JELIu2mmbZs
-3x1' Sentadilla isométrica: https://www.youtube.com/watch?v=ScWRygMvnsM

Sample Day 2

1:25:00
62.8TSS
Aeróbico

-15' calentamiento progresivo.
-1h aeróbico z2.
-10' vuelta a la calma.

Sample Day 3

1:01:00
89.5TSS
TEST FTP 20'

-20' calentamiento.
-3 series a más de 100rpm
-5' suave
-5' a tope para prefatiga.
-5' suave.
-20' a la máxima potencia que puedas mantener -(3 ó 4% de pendiente).
-10' vuelta a la calma.

Sample Day 4

30TSS
Fuerza específica Ciclismo W

-3x20 gemelo: https://www.youtube.com/watch?v=LJb7GLDZ0SA
-3x20 sentadillas rusas: https://www.youtube.com/watch?v=FTPg6mVIc1o
-3x20 Subidas al banco: https://www.youtube.com/watch?v=5OjeKL-_nI8
-3x20 puente: https://www.youtube.com/watch?v=s7-Pbu-3I74
-3x15 puente a 1 pierna: https://www.youtube.com/watch?v=tS36NcqRiQA
-3x1' plancha: https://www.youtube.com/watch?v=HLFFRz5xBow
-3x30" plancha lateral: https://www.youtube.com/watch?v=FOJTpoQHMBs
-3x30" plancha a una pierna: https://www.youtube.com/watch?v=cShAyiUUTPI
-3x30" cross lateral: https://www.youtube.com/watch?v=JELIu2mmbZs
-3x1' Sentadilla isométrica: https://www.youtube.com/watch?v=ScWRygMvnsM

Sample Day 6

1:55:00
84TSS
Aeróbico

-15' calentamiento progresivo.
-1h30' aeróbico z2.
-10' vuelta a la calma.

Sample Day 8

30TSS
Fuerza específica Ciclismo W

-3x20 gemelo: https://www.youtube.com/watch?v=LJb7GLDZ0SA
-3x20 sentadillas rusas: https://www.youtube.com/watch?v=FTPg6mVIc1o
-3x20 Subidas al banco: https://www.youtube.com/watch?v=5OjeKL-_nI8
-3x20 puente: https://www.youtube.com/watch?v=s7-Pbu-3I74
-3x15 puente a 1 pierna: https://www.youtube.com/watch?v=tS36NcqRiQA
-3x1' plancha: https://www.youtube.com/watch?v=HLFFRz5xBow
-3x30" plancha lateral: https://www.youtube.com/watch?v=FOJTpoQHMBs
-3x30" plancha a una pierna: https://www.youtube.com/watch?v=cShAyiUUTPI
-3x30" cross lateral: https://www.youtube.com/watch?v=JELIu2mmbZs
-3x1' Sentadilla isométrica: https://www.youtube.com/watch?v=ScWRygMvnsM

Sample Day 9

1:25:00
62.8TSS
Aeróbico

-15' calentamiento progresivo.
-1h aeróbico z2.
-10' vuelta a la calma.

Base completa (por potencia)

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