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Plan Base Total Preparación15 sem. Ext-Int (FTHR) Road - MTB

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Kim Forteza

All plans by this Coach

Length

16 Weeks

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

Este super plan de 15 semanas con test al inicio y al final, esta pensado para ciclistas que quieren empezar bien la temporada, tanto de mountain bike como de ruta o ambas y que utilizan la FC como herramienta para el seguimiento de los entrenamientos

Es un plan muy completo y progresivo que va desde lo más extensivo y poco intenso, hasta entrenamientos intensivos en combinación con otros extensivos.

El referente de todas la sesiones será la FC y las zonas se elaboraran a partir del Umbral de lactato (FTHR). Este umbral e lactato se sitúa aproximadamente entre el 85 y 90% de tu FC máxima. Tendrás que hacer este pequeño cálculo y añadir tu FTHR en la casilla que encabeza las zonas de FC según Andy Coggan en Trainingpeaks

Es conveniente ajustar bien este plan a las competiciones futuras. Tiene que quedar espacio entre las competiciones más importantes y el final del plan, para introducir entrenamientos más específicos y de alta intensidad.

Todas las sesiones se pueden realizar tanto en bici de montaña como en la de carretera, aunque es recomendable que para esta primera etapa de la temporada se utilice mas la de carretera, ya que es mucho más fácil el control de la intensidad y al mismo tiempo mantener la misma lo más estable posible en los trabajos continuos.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
12:27 hrs 5:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
12:27 hrs 5:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Kim Forteza

KimForteza My Cycling Coach

Bachelor of Sciencie in Physical Activity and Sports
Masters degree in hight performance
More than 25 years of training professional and amateurs cyclists (MTB, Road and track cycling).
Power data analysis with WKO4. Advance and Professional cyclist.
TPU Certificate of completion Training Peaks University WKO (Mallorca 2017)
TPU Certificate of completion Training Peaks University (Madrid 2017)


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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