Base 3 Beginner High Volume
Author
Damian Ruse
All plans by this CoachLength
4 Weeks
Typical Week
1 Day Off, 1 Other, 6 Bike
Longest Workout
4:00 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:15-25 minutes building to 70% of FTP with 2 x 1 minute Fast Pedals to wake up legs
MS1: 2 x Max power for 15 seconds. Rest for 5 minutes between, easy spinning
Ride easy for 5-10 minutes easy till recovered
MS2: 1 x Max power for 15 minutes
Ride easy for 5-10 minutes easy till recovered
MS3: 1 x Max power for 25 minutes
CD: 5-15 minutes in small chain ring
Sample Day 2
WU: 10-15 minutes building to 70% of FTP with 2 x 1 minute Fast Pedals to wake up legs
MS: Ride prescribed time in between 56-70% of FTP. Vary cadence throughout ride and work on pedaling form.
CD: 5-15 minutes in at <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
MS1: 2 x 15 minute Sweet Spot Intervals. Ride 1 gear "harder/slower RPM" then normal self selection, target 75 RPM
CD: 5-15 minutes at <56% of FTP
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 60% of FTP with 2 x 1 minute Fast Pedals to wake up legs
MS: Ride at 60-70% of FTP. Focus on staying relaxed on the bike and spinning circles. During the last 60-90 minutes of the ride, complete 3 HILL CLIMB INTERVALS at FTP for 5-10 minutes each. IF you only have "rollers" really jam every climb, rack up the climbing!!
CD: Finish time at 60-70% of FTP
Sample Day 6
WU: 10-15 minutes building to 60% of FTP with 2 x 1 minute Fast Pedals to wake up legs
MS1: Ride at 60-70% of FTP
MS2: For the last 25 - 35 minutes of ride, pick up the effort to solid tempo zone (75-88% of FTP). Ride 1 gear "harder/slower RPM" then normal self selection, target 75 RPM
CD: 5-15 minutes at <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
MS1: 2 x 20 minute Sweet Spot Intervals. Ride 1 gear "harder/slower RPM" then normal self selection, target 75 RPM
CD: 5-15 minutes at <56% of FTP