Base 2 - 12 hours - Power Based
Healthy Living FitnessAll plans by this Coach
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Base 2 starts 19 weeks before your A-priority race. There are two changes that occur now. The first is that you cut back on weight training, not only in terms of the number of days assigned to it each week but also the stress you apply with loads, sets and reps. Strength maintenance is now your goal. Functional strength training may continue as before.
The second change is that you introduce sport-specific muscular force training with hill work incorporated into steady, moderate effort bike workouts.
Aerobic endurance and speed skills workouts continue as before. The endurance sessions continue to get longer as the skills sessions continue.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:48 hrs||4:00 hrs|
|0:32 hrs||0:10 hrs|
|1:10 hrs||1:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||9:48 hrs||4:00 hrs|
||0:32 hrs||0:10 hrs|
||1:10 hrs||1:10 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter