Base 1 Beginner High Volume
Author
Damian Ruse
All plans by this CoachLength
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.
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Read more here: semiprocycling.com/trainingclub
Stats
Sample Day 1
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
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
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
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
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
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
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