Endurance-Event Base Plan

Author

Coach Jeff Winkler

All plans by this Coach

Length

5 Weeks

Typical Week

1 Day Off, 1 Brick, 6 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based hr 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.

This plan is intended to precede any of the event-specific plans. Repeat this plan until you start your event-specific plan.

Bike choice can be customized to your event: primarily ride MTB if you are preparing for Leadville and a gravel bike if preparing for DK200 or STMBT GRVL.

This plan will develop a strong foundation upon which you can build to your event. During this 5-week block, training sessions will target the full range of of the duration-intensity curve. Even though your event will primarily call upon the aerobic system, most events include some periods of higher intensity and the ability to tolerate repeated hard efforts.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:21

Jeff Winkler

Winkler Cycling

Over the past 25 years, I have coached athletes to multiple State and National Championship titles in the disciplines of Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional and have coached collegiate, club and amateur teams.

Back to Plan Details

Sample Day 1

1:00:00
30.3TSS
RECOVERY: 1hr easy spin

This is a very easy ride to flush fatigue and encourage circulation. Stay in Zone 1.

This ride can be extended to 1.5 hours, but any further and you are just adding junk miles.

Sample Day 8

1:00:00
30.3TSS
RECOVERY: 1hr easy spin

This is a very easy ride to flush fatigue and encourage circulation. Stay in Zone 1.

This ride can be extended to 1.5 hours, but any further and you are just adding junk miles.

Sample Day 10

4:00:00
195TSS
Progressive Long Day

This is a long aerobic day. The pace for this ride should be squarely in your Zone 2 and may be similar to you race pace for exceptionally long events.

Each week extend the ride length. You don't need to get to race duration, especially for very long events like DK200.

As you repeat this block before your specific event plan starts, focus on increasing pace for the specified durations (rather than continuing to extend the workout).

Doing this in a group can help pass the time and may help to tolerate variable pace. Just be careful that sitting in the group isn't TOO easy.

Focus on your nutrition on these rides and dial in your food selections and eating frequency to keep your energy level high through the whole session.

Sample Day 15

1:00:00
30.3TSS
RECOVERY: 1hr easy spin

This is a very easy ride to flush fatigue and encourage circulation. Stay in Zone 1.

This ride can be extended to 1.5 hours, but any further and you are just adding junk miles.

Sample Day 17

4:30:00
220TSS
Progressive Long Day

This is a long aerobic day. The pace for this ride should be squarely in your Zone 2 and may be similar to you race pace for exceptionally long events.

Each week extend the ride length. You don't need to get to race duration, especially for very long events like DK200.

As you repeat this block before your specific event plan starts, focus on increasing pace for the specified durations (rather than continuing to extend the workout).

Doing this in a group can help pass the time and may help to tolerate variable pace. Just be careful that sitting in the group isn't TOO easy.

Focus on your nutrition on these rides and dial in your food selections and eating frequency to keep your energy level high through the whole session.

Sample Day 22

1:00:00
30.3TSS
RECOVERY: 1hr easy spin

This is a very easy ride to flush fatigue and encourage circulation. Stay in Zone 1.

This ride can be extended to 1.5 hours, but any further and you are just adding junk miles.

Sample Day 24

5:00:00
245TSS
Progressive Long Day

This is a long aerobic day. The pace for this ride should be squarely in your Zone 2 and may be similar to you race pace for exceptionally long events.

Each week extend the ride length. You don't need to get to race duration, especially for very long events like DK200.

As you repeat this block before your specific event plan starts, focus on increasing pace for the specified durations (rather than continuing to extend the workout).

Doing this in a group can help pass the time and may help to tolerate variable pace. Just be careful that sitting in the group isn't TOO easy.

Focus on your nutrition on these rides and dial in your food selections and eating frequency to keep your energy level high through the whole session.

Endurance-Event Base Plan

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