Base Endurance - 4 Weeks - First Recovery Cycle

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:15

The present 4 week base endurance plan is focused on the first recovery cycle of winter training. Training is designed for athletes who work full time, however this is perfectly adaptable for riders with more time.

A 4 week recovery cycle has been used meaning the first 3 weeks total hours and TSS increase. However, the four week sees a decrease in volume, preventing the body from fatiguing excessively.

Ideally to complete this program you should have at least a heart rate monitor. All strength exercises can be completed at home and a turbo is required (or exercise bike is perfectly acceptable). The opening day of the program allows you to establish your FTP and therefore training zones.

Week 1 - An emphasis is placed on preparing the body for training with the first 4 days including introduction to strength exercises, an FTP test (or both power and HR) and turbo work.

Week 2 - The body will experience heavier stimulus with a the longest ride of the 4 weeks fours covering 4 hours. Plus the inclusion of on bike strength exercises.

Week 3 - Block training during the weekend to continue increasing aerobic capacity. A stronger aerobic capacity will allow the body to train at high intensities for longer duration's in the future.

Week 4 - Finally, the recovery week, 2 rest days plus a half day off, should be a sufficient amount of rest for the body to recover.

Please don't hesitate if you have any questions regarding the program or anything to do with BCA.

Sample Day 1
1:00:00
84.2TSS
TS - Functional Threshold Power Test

Type: Testing
CHO: Low

Hr: ... Pw: ...

If FTP is not know then please complete the test laid out above. This includes a warm and the 30 minutes test for both power and Heart Rate.

Heart Rate data is recorded after the first 10 minutes of the 30 minute effort due to Heart Rate delay.

If FTP is known, then please complete the following:

1.5 hours
IF = 0.75

Sample Day 2
0:35:00
Anatomical Adaptation 1

WU: AM Session
Bike 3 minutes/foam roller

WO:
- Plank ---------- 35 s x 4
- Side Plank ---- 30 s x 4
- Lunges -------- 10 r x 4 - H

- Leg Lifts ------- 12 r x 3 - H
- Crunches ------ 12 r x 3
- Press Ups ------ 10 r x 3 - H

Sample Day 3
2:00:00
109.15TSS
EN6 - Base Endurance

Type: Endurance
CHO: Low

HR: 000 bpm Pw: 000 w

RR: A continued base ride for endurance purposes. First hour should be in a fasted state, second hour take fuel on board.

Effort Hr 1 - 0.70 - 000 bpm - 000 w
Effort Hr 2 - 0.74 - 000 bpm - 000 w

Sample Day 4
1:00:00
62.2TSS
EN - Zone 3 Intervals + 1 min@100%of FTP

Type: Endurance
CHO: Low

TU: High zone 3 work out with small zone 4 efforts to keep fatigue manageable

Sample Day 6
3:30:00
161.8TSS
EN1 - Base Endurance

Type: Endurance
CHO: High

HR: ... Pw: ...

RR: The past 5 days of training have been about preparing the body for longer hours on the bike. Legs should hopefully be feeling fresh and ready to go. Keep in zone 2+ for minimum of 50% of ride. Ideally work on rolling terrain.

Sample Day 7
2:00:00
103.7TSS
EN2 - Base Maintenance

Type: Endurance
CHO: Low

HR: ... Pw: ...

RR: Today is about consolidating yesterdays efforts with a shorter ride. Ride on a flat to gently rolling course. Get at least 50% of ride time in heart rate zone 2. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. After the ride confirm that you got at least 50% of the ride in zone 2.

Sample Day 8
0:35:00
Anatomical Adaptation 1

WU: AM Session
Bike 3 minutes/foam roller

WO:
- Plank ---------- 35 s x 4
- Side Plank ---- 30 s x 4
- Lunges -------- 10 r x 4 - H

- Leg Lifts ------- 12 r x 3 - H
- Crunches ------ 12 r x 3
- Press Ups ------ 10 r x 3 - H

Jonathan Melville
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Breakaway Coaching and Analytics

BCAs (Breakaway Coaching and Analytics) vision as a cycling and triathlon coaching company is to combine the overlooked power of in-depth data analysis and sports science along with the riders needs in order for athletes to reach levels of fitness they did not know they possessed.