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Base for those riding 8-12hr per week (6 weeks)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Christian Williams

All plans by this Coach
No Ratings

Length

6 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

This is Base 1 for those who won't usually have the opportunity to ride for more than 10 hours per week. This will fit well for those who regularly can put in 7-10 hours per week with the longer rides being on the weekends.

To do this plan fully, you will need a kettlebell for the strength/conditioning workout.

This plan is appropriate for those who are coming into it with a Chronic Training Load of 25-60, and who are coming off a break/rest/off-season period.

This is a plan that will have the athlete on the bike 6 days per week, though one of those days is a short ride with a skills and handling focus.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
8:16 hrs 3:00 hrs
Strength x3
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:16 hrs 3:00 hrs
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Christian Williams

Williams Racing Academy

~Full-time cycling coach since 1999.
~Served as director for Slipstream Sports (Garmin-Sharp, but now EF-Education First) directing the development team.
~coached riders to over 100 national championship podiums (we've stopped counting) and over 20 gold medals there.
~ I've coached 15 riders to compete at the world championships, including a podium performance there.
~www.WilliamsRacingAcademy.com
~check out our podcast, The Second Echelon
~married over 20 years, 3 kids

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