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Road racing: 16 week prep & base plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Pedal Action

All plans by this Coach
No Ratings

Length

16 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Plan Summary

- Intermediate level (1-4 years cycling)
- Riding regularly (4+ times/week)
- Plan duration: 12 weeks
- 8-12 hours week

Description

The 16 week base plan puts in the foundations you will need to perform well in road races. Based on the latest science based training principals, the plan will improve your fitness, make your stronger, more resilient to injury and set you up well for your target events.

The plan provides the following:

- Testing protocols to allow you to track your progress
- Power based workouts, available for download onto common platforms (TrainerRoad, Zwift, Garmin etc) 
- Improve Stamina and fatigue resistance (reduces the effects of fatigue during long races)
- Improve Time To Exhaustion (TTE)
- Improve Functional Threshold Power (FTP)
- Free TrainingPeaks account (Premium for first 30 days)
- Membership to closed facebook group for Pedal Action athletes with access to coaches to ask questions
- TSS based plan
- TrainingPeaks basic athlete account

The plan uses periodisation to split the training into three four week blocks, each block has three weeks where the workload gets progressively harder with the fourth week being a recovery and testing week. The focus of each block changes:

- Block 1 (4 weeks): Prep work, cycling, cross training
- Block 2 (4 weeks): The basics; aerobic endurance, muscular force and efficiency
- Block 3 (4 weeks): Aerobic endurance, muscular force, speed skills, limited muscular endurance
- Block 4 (4 weeks): Aerobic endurance, muscular force, speed skills, limited muscular endurance, limited anaerobic endurance



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:34 hrs 4:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:34 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Phil Crick

Pedal Action

Husband and wife team, Phil and Michelle Crick, based in Adelaide, South Australia, offering personalised training plans to athletes of all ages and abilities to help you achieve your racing and recreational goals.

Catering for athletes in three different countries, we are able to coach you remotely from anywhere with an internet connection.

$160.00 - Buy Now