Base Training - Beginner - 8 Weeks

Author

Alex Quirk / Endeavor Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 1 Custom

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner base period

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Summary

Base Training is a fundamental part of any training process and is the ideal way to start your season/year. In a base training block we look to improve your cardiovascular system and do some specific speed work to improve your technique. This plan is perfect if you; want to improve your cardiovascular fitness, are preparing for a charity ride, or if you are looking to prepare for races in a sustainable way. The efforts we prescribe in the base period are specifically designed to improve you, without depleting you of all energy. It's a must do before more serious and taxing training.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:54

Alex Quirk

Endeavor Coaching

Endeavor is the passion project of coach Alex Quirk. After helping some riders progress from club racing to the higher echelons of the National Road Series. Alex decided to formalize his coaching activities with the creation of Endeavor Coaching Services. Since then endeavor has propelled riders towards success national and world championship events on both the road and track. We've worked with riders of all sorts: juniors, elites, masters, males and females.

Back to Plan Details

Sample Day 1

1:01:00
56.8TSS
Sweet spot / SubTHR: 3 x 8min

SubTHR or Sweet spot sessions are the bread and butter of most endurance athletes.

The aim of this session is to tap into that aerobic system, not to exhaust yourself. If you follow the common sense guide below you will be fine. Once you've done a few of these sessions, you should be able to do the session by feel very easily

3 x 8min subT with 4 min recovery between each effort

RPE: 6 out of 10

Your breathing will elevated and it will be hard to have a conversation (you should still be able to say phrases) but your breathing will still be regular.

Recommended Cadence is 90 - 95 rpm. Go out to a flat road, crit track or a very mild climb (2 3% where you won't get stopped by traffic lights or intersections. Alternatively, use a home trainer.

Sample Day 2

1:20:00
75TSS
High Cadence Intervals - 3 x10min

High cadence efforts are a great way to train your cardiovascular system and to also improve your technique. The session itself is very simple:

3 x 10min @ 105 rpm to 120 rpm at an intensity very similar (maybe even slightly easier) to the subTHR session.

5 minutes easy riding for recovery between the efforts.


There are a couple of things to bear in mind with this session though:

- Choose flat or nearly flat terrain for these efforts
- Ride in a gear that allows you to maintain the cadence
- If you find the effort becoming too difficult (or harder than the subTHR efforts) then switch into an easier gear.
- Focus on maintaining your core. If you feel like you are bouncing on the saddle then you are spinning too fast for your own core strength on the bike. Try to keep your buttocks planted firmly on the saddle during these efforts. If you are bouncing on the saddle, maybe ease the cadence closer to the lower end of the spectrum.

Sample Day 3

1:07:30
53.8TSS
Tempo Efforts: 3 x 10min

This is an introduction session to tempo efforts. This is a touch easier than sweet spot or sub-threshold efforts, but noticeably harder than your general riding pace. These efforts should not completely exhaust you. They should be at the same intensity as the high cadence efforts. However your heart rate may be lower as this doesn't place the same strain on the cardiovascular system.

3 x 10 min tempo session (on flat terrain or a mild gradient (less than 4%).
- 4 - 6 out of 10 difficulty
- Breathing will be elevated, could have a small conversation easily. Long conversations will cause your heart rate and breathing to rise/become more rapid.


Take 3 and a half minutes of easy pedalling between each effort.

Choose a flat road or a mild climb (less than 4 or 5%).

Sample Day 4

0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 5

2:30:00
125TSS
2.5 hr bunch ride

Go for a ride with your friends. During this base period it's important to have fun and socialize. There is plenty of time in the year for hard interval sessions, but for the moment; enjoy yourself. Choose a new route you haven't ridden before, explore. It's fine to ride a hilly route, but don't go crazy trying to break your strava times or your PB's.

Try to keep the pace of the ride faster than recovery pace. and your cadence around 90 - 95 rpm. If you can't ride on the Saturday then feel free to do this on Sunday.

This is a longer ride so it is important to drink and eat properly. Aim to go through 2 - 4 water bottles depending on the temperature/humidity. Eat a small breakfast prior to riding and then take a couple items of food for the ride. I.e. A Bannana and a Jam Sandwich. (You don't have to use just gels).

Sample Day 8

1:15:00
77.1TSS
SubTHR: 3 x 10min

SubTHR or Sweetspot sessions are the bread and butter of most endurance athletes.

The aim of this session is to tap into that aerobic system, not to exhaust yourself. While knowing your FTP is handy for this session, it is not necessary. If you follow the common sense guide below you will be fine. Once you've done a few of these sessions, you should be able to do the session by feel.

3 x 10min subT with 5 min recovery between each effort

RPE: 6 out of 10

You should still be able to breath regularly. Recommended Cadence is 90 - 95 rpm. Go out to a flat road or track where you won't get stopped by traffic lights or intersections. Alternatively, use a home trainer.

Sample Day 9

1:26:00
82TSS
High Cadence Intervals - 3 x 12 min

High cadence efforts are a great way to train your cardiovascular system and to also improve your technique. The session itself is very simple:

3 x 12min @ 105 rpm to 120 rpm at an intensity very similar (maybe even slightly easier) to the subTHR session.

5 minutes easy riding for recovery between the efforts.


There are a couple of things to bear in mind with this session though:

- Choose flat or nearly flat terrain for these efforts
- Ride in a gear that allows you to maintain the cadence
- If you find the effort becoming too difficult (or harder than the subTHR efforts) then switch into an easier gear.
- Focus on maintaining your core. If you feel like you are bouncing on the saddle then you are spinning too fast for your own core strength on the bike. Try to keep your buttocks planted firmly on the saddle during these efforts. If you are bouncing on the saddle, maybe ease the cadence closer to the lower end of the spectrum.

Base Training - Beginner - 8 Weeks

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