Road racing: 16 week prep & base plan

Author

Pedal Action

All plans by this Coach

Length

16 Weeks

Typical Week

1 Day Off, 5 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate power based tss based base period

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.

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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.

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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:49

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.

Back to Plan Details

Sample Day 1

0:30:00
24.5TSS
Crosstrain: Run

5min Walk Warm up
10min Run
5min Walk
10min Run
5min Cool down

Sample Day 2

1:00:00
46.4TSS
E2 Aerobic 1

Ride mostly in zones 1 & 2 for this workout. Use a flat or rolling course with smaller hills (less than 4%). Stay seated on the hills and keep cadence around 80-90rpm.

Use HR for this ride - keep half an eye on power if you have it. This will enable you to see if power is rising for the same heart rate over time.

Can be done as a group ride, but only if the group is disciplined.

Summary:

1. Stay in zones 1 and 2
2. Flat or rolling terrain
3. Stay seated for climbs
4. Cadence around 90rpm
5. Avoid stopping - coffee afterwards!

Sample Day 4

0:30:00
24.5TSS
Crosstrain: Run

5min Walk Warm up
10min Run
5min Walk
10min Run
5min Cool down

Sample Day 5

1:30:00
73.5TSS
A01 Easy Group Ride

Pick an easy group ride and ride mostly in zones 1 and 2. If it turns into a faster ride, drop off and do your own thing.

Sample Day 6

1:13:00
69.3TSS
F5 Force Reps

This workout will help build muscular strength and muscular endurance.

We will build muscular strength using force reps. These are low cadence (50-60rpm) efforts done for a few minutes at around threshold pace - stay seated. If you have knee problems, don't do the force reps.

Intervals: 3-6
Interval duration: 1-5 mins
Recovery: 1:1
Total Tiz: 30 mins
Use CP12-CP30 power

Sample Day 8

0:30:00
24.5TSS
Crosstrain: Run

5min Walk Warm up
10min Run
5min Walk
10min Run
5min Cool down

Sample Day 9

0:50:00
50.3TSS
S10 alternating cadence

This workout will teach your legs to switch between different cadences, this is useful in racing when you need to accelerate out of corners and find yourself in the wrong corner or just need to react quickly without changing gear.

Road racing: 16 week prep & base plan

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