Base 1 Beginner High Volume

Author

Damian Ruse

All plans by this Coach

Length

4 Weeks

Typical Week

1 Day Off, 1 Other, 6 Bike

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling beginner intermediate 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 program is part of the Beginner ROAD Program which is designed for those with less than 2 years of cycling racing experience who need to add power and speed to their cycling.

As part of the program you join the Training Club which provides the training plans, support, accountability, and expert coaching you need to succeed. Designed to be flexible and still allow for progress. Each workout is prioritised from most to least important in a weekly Workout Stack. This gives you the power to move workouts around your busy schedule. Including the ability to adjust your workouts when the inevitable illness, injury or travel occur.

Get Lifetime Access to the Beginner ROAD Program and all These Training Programs Today!

Only $69

Read more here: semiprocycling.com/trainingclub

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:41

Training Club

Semi-Pro Cycling

Simple, science-based and time-saving steps for beginner road cyclists to rapidly add power and speed to get faster on the bike.

Personalize Your Training • Coach Guided • Training Accountability

Back to Plan Details

Sample Day 1

1:00:00
45.8TSS
1. Endurance Ride with Fast Pedals

WU: 10-15 minutes building to 60% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS: Ride at 60-70% of FTP and include 10 x 1 minute high cadence (HC) speed pedaling (110+ RPM) resting 1-2 minutes between efforts.

CD: No cool down needed

Sample Day 2

2:00:00
86.8TSS
2. Progressive Endurance Ride

WU: 10-15 minutes building to 60% of FTP with 3 x 1 minute Fast Pedals to wake up legs

MS: Endurance Ride at 56-70% of FTP, progressive effort. Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment. To make this more challenging, increase avg RPM with each segment along with effort.

CD: 5-15 minutes ay <56% of FTP

Sample Day 3

1:00:00
45.5TSS
3. High Cadence Drills

WU: 10-15 minutes building to 60% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS: Ride at 60-70% of FTP and include 1 x 60 minutes of alternating high cadence (HC) for 5 minutes (95+ RPM) and self selected cadence for 5 minute.

CD: No cool down needed

Sample Day 4

1:00:00
30.3TSS
4. Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (PW: iLevel 1) today, take it easy and look at the scenery.

Sample Day 5

2:00:00
109.9TSS
5. Endurance Ride with Tempo

WU: 10-15 minutes building to 70% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS1: 1 x 30 minute Tempo Interval at 76-88% of FTP. Ride 1 gear "harder/slower rpm" then normal self selection, target 75 rpm

CD: Finish time at 60-70% of FTP

Sample Day 6

2:30:00
96.9TSS
6. Progressive Endurance Ride

WU: No warm up..

MS: Endurance Ride at 56-70% of FTP, progressive effort. Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment. To make this more challenging, increase avg RPM with each segment along with effort.

CD: 5-15 minutes ay <56% of FTP

Sample Day 8

1:30:00
66.7TSS
1. Endurance + High Cadence Drills

WU: 10-15 minutes building to 60% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS: Ride at 60-70% of FTP and include 1 x 60 minutes of alternating high cadence (HC) for 5 minutes (95+ RPM) and self selected cadence for 5 minute.

CD: No cool down needed

Base 1 Beginner High Volume

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