Browse More Plans

Road / Fondo Base - 3 Months - Includes Downloads, Strength

Author

Peter Glassford

All plans by this Coach
No Ratings

Length

14 Weeks

Plan Specs

cycling road cycling intermediate advanced power based hr based base period

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?

Plan Description

This plan is for those wanting to build their base fitness for road riding and racing.

It assumes you have limited time and accomadates for cross-training and some core/strength.

Features Downloadable workouts for Garmin/Zwift/Trainer Road for most workouts (ie. not for more 'free'/simple endurance rides)

--
Coaching plans can be viewed here-> https://consummateathlete.com/coaching/
----
For $99, I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account -> https://consummateathlete.com/training-plans/
------
Thank you for checking out my plans!

Peter
www.consummateathlete.com
peterglassford@gmail.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:59 hrs 5:00 hrs
0:06 hrs 0:30 hrs
0:17 hrs 0:20 hrs
0:25 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:59 hrs 5:00 hrs
0:06 hrs 0:30 hrs
0:17 hrs 0:20 hrs
0:25 hrs 0:30 hrs

Training Load By Week


Peter Glassford

Smart Athlete Coaching

Smart Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

  • Trainingpeaks - Pre Made Training Plans (price and duration varies)
  • 3 Month 100% CUSTOM Plans are only $99 CAD - no calls, emails or adjustments
  • Weekly Coaching (Bronze) - email communication, some adjustments
  • Daily Coaching (Gold) - emails, calls, adjustments

Other Services: Strength, Kinesiology, Bike Skills, Phone Consult

Sample Day 1

0:45:00
24.75TSS
Recovery Spin 45 ( DL2)

very easy spinning on bike - Avoid sprinting, low RPM and sustained effort RPE should be 5 or less out of 10 - "like a walk on the bike" - no hard breathing, make it social, move gently for duration. - A small break to socialize/errands/coffee or to sit in the sun is great - do not fall into the trap of training on recovery days

Sample Day 2

1:30:00
109.1TSS
Practice - CP 3min/20min TT with building pace 8/10 effort

Today you will warmup and do a 3 min TT, do 10min easy spinning then 20min TT ... easy! Don't overthink this. It is just a workout. Show up and pedal. There is nothing special you can do today.
----

WU: Like a race. Be sweating and activated before the workout. Customize this to your preference so you are familiar on race day.
-
If you don't have a personal WU try 20-30 min w. 3-6 x 45-60 sec hard efforts with slightly higher cadence. Aim to have HR close to threshold/race average HR by end of warmup.
-
Main WO:
- Complete a 3min TT - this is not a warmup for the 20min but its own TT so push this one, aim to finish it harder then you start.
-
- 10min very easy spinning. Try to keep this duration the same between tests to gauge recovery ability.
-
- 20min TT holding best power output for 20min, a 10-30sec hard start then settle in a bit below target watts for first 10min is usually the best strategy. The last 3-5min shouldbe the focus, sandbag a bit on first 5min for sure.
-
CD: Spin easy to finish time
-
POST: TELL ME how you felt, strategy and anything about the days before, list key workout data (you should see this on your device as you finish interval) :
Cp3 - 330w
Cp20- 240w,

Sample Day 3

0:30:00
Meditation, Yoga, Core, Swimming, Walking

Meditation, Yoga, Swimming, Core and Walking are all possible rejuvenation activities today
-
-Try 5-10 min of each or 30+ of any of the modes above as long as it is rejuvenating - no beat downs today! Playing with kids/dogs or friends accomplishes much of the below!
-
OAK app on IPHONE for medition guidance
-
LINKS -> Molly Yoga Routine
https://theoutdooredit.com/5-minute-easy-morning-yoga-flow-video/
-
Core
= pick 5 exercises ... do 10-20 reps, use what you ahve ... keep going for 10 min. This should not be overly strenuous.
-
This is a knee/therapy focused routine - https://docs.google.com/document/d/1q7aNWLrSWdnPesGLqFSqhuXp_6HW0X5zOtH1ARErIMY/edit#
-
Walking
- Go for a walk. Try to mix up surfaces and terrain. Add a friend and/or some errands for bonus points.
-
Swimming - get in water and float. This need not be a workout but focused on relaxing. Work on gliding and floating or just walking in water.

Sample Day 5

1:15:00
58.13TSS
outside bike or xtrain <3hrs indoors Undulate End. .7 IF (DL2)

Up to 3 hrs if outdoors, limit to 90min indoors
-
WU: as required

MAIN WO:
10 min <70%MHR (can extend this)

30-90min 65-75% MHR using the endurance zone to mix up intensity and vary cadence

For 30-90 min alternate:
- 2min 72-77%FTP (70-78%MHR)
- 2min 59-65%FTP (65-70%MHR)
- 2min 65-72%FTP (68-72%MHR)



*if hitting 80% MHR please back wattage/effort down ... this may need to be adjusted as the workout goes on.
-
CD: as required

Sample Day 6

0:10:00
Your Core Routine - Commit to 10 min !

Daily Core
- We all say we 'should' do core/strength/stretch but when are you going to go to the gym?
-
the daily 10 min core is the MOST successful intervention I have seen to GET IT DONE
-

This Document can provide ideas but please make it your own! Use your surroundings whether that is a hotel gym, a hotel room or your own 'training cave'
https://docs.google.com/document/d/17WYmZ7bE-eX215ZIVYyqI0izBcw2BQZO-yWe2X2d7Ro/edit?usp=sharing

-
the idea with this workout is to incorporate some full body motion daily. this is in your calendar to provide a focus and reminder. This can be done in the morning while breakfast cooks, or before/after your ride.
-
Note: pick 5-10 exercises and rotate through them for 10 mintues. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well.
-
Use any physio/injury/mobility / yoga exercises you are 'supposed' to do or that you enjoy!


-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week. Some days will be stronger than others as your training/life load dictates but work through and pay attention to what your body is saying to you!
-
Example routine (10-20 reps or 20-60 sec each)
-> Back Ext. laying on ground

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day 7

0:58:00
61.7TSS
4 x 30 sec spinups + Tempo 2-3 x 12 ( DL2 - mx )

* super steady rolling to hilly terrain, must keep pedaling, prioritize hr/wattage over rpm. Road or Gravel Road, not on trail or busy area.
-
WU:
4 x 30sec spinups holding max cadence for last 10sec / 1 min recovery between easy
-
MAIN WO:
2-3 x 12 min ON 80-85 %MHR 75-85RPM and
* Watts aim 75-85% cp20
- OFF 2-4 min Easy, 95/105 rpm (or back down hill)
-
CD:
Then finish ride easy endurance @ 90+RPM - any skill work super .

Sample Day 8

1:00:00
50.6TSS
outside bike or xtrain up to 3hrs -or - indoors Endurance at .7 IF (DL2)

Up to 3 hrs if outdoors, limit to 90min indoors
-
WU: as required

MAIN WO:
10 min <70%MHR (can extend this)

30-90min at .7IF (middle of endurance range with some time towards top of endurance wattage/HR ranges)
-
Limit HR to 80%MHR
**Note the goal isn't to ride at 80% MHR so reduce output if at 80% early in this workout to optimize the load for your body **
-
CD: as required

$39.00 - Buy Now