8 weeks of Base Training (with Workout Builder)

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8 weeks of Base Training (with Workout Builder)

Author

Dion Guy

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 1 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate power based tss based 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.

The 8 week Base plan will build your endurance through the development of your aerobic system. You can use this plan at the start of your season before you start introducing any high intensity sessions, or during the season when you feel you need a boost to the aerobic system
Focus Area:
- VO2max improvement
- Aerobic and anaerobic threshold improvement
- Fat utilization improvement

Communication via whatsapp/sms is welcome through this plan
A power meter (smart trainer) and/or heart rate monitor necessary for compliance

On average we have seen an improvement of up to 15% on VO2max and anaerobic threshold through the completion of the 8 week Base Training Plan

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:04

Dion Guy

Pain Cave Coaching

Dion is a qualified exercise physiologist and has been racing bicycles since the early 2000's, first starting out as a professional triathlete before moving into road cycling and mountain biking. He now finds his enjoyment in ultra distance cycling, where he races competitively and guides athletes to their best performances.With his degree and past performance he has the ability to apply the science to training. He is also the founder of the Pain Cave cycling performance centers in South Africa.

Sample Day 1

0:25:00
34.05TSS
Ramp Test

The Ramp Test is an assessment workout that uses gradual increases in Target Power to push you as hard as possible over the course of a fairly short but demanding, continuous effort.

The first half of the workout takes place at low enough intensities that you should not require any extra warming. It begins with a very light 5 minutes of easy pedaling around 50% of your FTP, and then Target Power slightly increases every minute, on the minute. Simply match your watts to the Target Power and hang in there for as long as you can.

Typically, the test lasts between 16-20 minutes and really doesn’t feel too uncomfortable until those final few minutes. At that time, it’s imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.

There is no requirement to finish your final minute in order to get a proper FTP estimate, and even lasting a few seconds into your final step will influence your new FTP estimate. Every second counts.

Stay seated for the entire test, and don’t worry about any specific cadence. Simply turn the pedals until you can’t reach the goal power any longer. The test is complete as soon as you are unable to pedal or your watts begin dropping, and there is no benefit to continuing once your watts start to fall.

Take 75% of the last fully completed block. This will correlate to your FTP

Please input your NEW FTP into the Zone settings of your account

Sample Day 2

1:00:00
36TSS
Easy Ride L1/L2 - FASTED

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

Sample Day 3

1:00:00
45.2TSS
3 x 8 -12 Tempo blocks at 78% - FASTED

3 x 8 - 12 min tempo intervals at 70%. Focusing on Zone 2 aerobic development.


Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

Sample Day 5

3:00:00
126.8TSS
Long "Steady" Distance - 3 hours

Zone 2 - focus on keeping it in Zone 2. We do not want to work the anaerobic pathways at this point of training. So back off and keep it slow.

This ride can be done outdoors in a group ride.

Sample Day 6

1:00:00
36TSS
Easy Ride L1/L2 - FASTED

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

Sample Day 8

1:01:00
47.3TSS
Lactic Tolerance - 12 x 2 min at 80% FTP with 2 min recovery 2

Lactic Tolerance - Shuttle

Sample Day 9

1:00:00
36TSS
Easy Ride L1/L2 - FASTED

Easy ride, high cadence....keep it in Zone 1 and 2
Do these sessions FASTED(So no food before or during,and try and remain low carb until your main meal of the day). This will improve mitochondrial development and get the body more efficient at using fat.

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