Road Racer Base

Author

Rab Wardell

All plans by this Coach

Length

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:45
Training Load By Week
Average Weekly Training Hours: 08:45
Average Weekly Breakdown

Rab Wardell

Wardell Cycle Coaching

I am a former professional cyclist and Level 3 Cycling Coach. I've been fortunate to travel all over the world to race, ride and coach on my bike.

I love working with cyclists of all ages, disciplines and abilities. It's my goal to share my passion for sport and my experience of training and racing.

I aim to empower people to be the best that they can be, and to have fun doing so!

Back to Plan Details

Sample Day 1

0:20:00
Lower Body Mobilisation

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

1:10:00
Threshold Test

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

1:00:00
Strength Exercises For Cyclists

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

1:15:00
75.1TSS
Indoor: Pyramid Intervals 1

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

0:20:00
Upper Body Mobilisation

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

2:00:00
Free Ride

Free Ride http://bit.ly/2AV6nw6

Sample Day 7

2:20:00
128.6TSS
Base Endurance Ride

Terrain: Flat or rolling
Zones: The ride should be predominately in HRZ/PZ 2.
Cadence 90-100 rpm, 120 rpm+ on the sprints.

Road Racer Base

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