Road Racer Base
Author
Rab Wardell
All plans by this CoachLength
12 Weeks
Typical Week
2 Day Off, 2 Other, 4 Bike, 2 Strength
Longest Workout
4:00 hrs
Plan Specs
cycling road cycling intermediate advanced masters time goal power based hr based strength 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 12 week plan will set you up for an awesome season of cycling! Through carefully selected workouts I am offering progression and variation to ensure that your training is effective, fun and successful.
Stats
Sample Day 1
Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This mobilisation routine focusing on your back and lower body will help reduce tightness in those areas and make you less prone to injury.
Consider...
- Peanut
- Rotation - 5 to 6 times each side
- Hamstring Stretch
- Hip Stretch
Get a foam roller, trigger point ball, 'peanut' and
Sample Day 2
Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes
Sample Day 3
Warm Up - 15 minutes aerobic bike, row, skip or treadmill
2 - 3 Circuits
30 seconds on 15 seconds off
Gradually Add Weight as you improve
- Goblet Squats
- Lateral Squats
- Mountain Climbers
- Renegade Rows
- Stiff Leg Deadlift
- Front Planks
- Bulgarian Squat
- Side Planks
Cool Down - 10 minutes light spin bike followed by stretch/foam roller
Sample Day 4
Turbo/Rollers/Static Bike: Pyramid Intervals Session
Warm-up: http://bit.ly/20minwarmup
Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests
Zones: Threshold zone for TT efforts and active recovery for rests
British Cycling 20-minute warm-up
1 minutes Threshold Effort
1 minutes Active Recovery
2 minutes Threshold Effort
2 minutes Active Recovery
3 minutes Threshold Effort
3 minutes Active Recovery
4 minutes Threshold Effort
4 minutes Active Recovery
5 minutes Threshold Effort
4 minutes Active Recovery
4 minutes Threshold Effort
3 minutes Active Recovery
3 minutes Threshold Effort
2 minutes Active Recovery
2 minutes Threshold Effort
1 minutes Active Recovery
1 minutes Threshold Effort
Cool down routine
Sample Day 5
Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This upper body mobilisation routine will help reduce tightness and make you less prone to injury.
Consider...
- Chest Stretch
- Chest Trigger Point Ball
- Lat Foam Roll - 1 min each side
- Lat Stretch
Get a foam roller, trigger point ball, 'peanut'
Sample Day 6
Free Ride http://bit.ly/2AV6nw6
Sample Day 7
Terrain: Flat or rolling
Zones: The ride should be predominately in HRZ/PZ 2.
Cadence 90-100 rpm, 120 rpm+ on the sprints.