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4 Week Base Preparation, Fat Burning, & Injury Prevention Phase

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4 Week Base Preparation, Fat Burning, & Injury Prevention Phase

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Allan Davis

All plans by this Coach

Length

4 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

This plan has been designed by former professional cyclist Allan Davis, owner and founder of Allan Davis Cycling.

This plan is designed for the person coming off of a long break from training (greater than 3 weeks), this 4 week plan is suitable for all male and female cyclists.

This plan is designed to build and work on your base training, normally this base phase of ones preparation is typically 4-8 weeks in length. This plan works on strength/weight training, low intensery miles, plus some other cross training sessions to help keep the athletes mental (freshness) while improving and osorbing the physical gains during this base training block.

This plan is totally compatible with all platforms including Zwift, TrainerRoad, The Sufferfest and many more.

You can use any method to monitor your training, power, cadence, heart rate or all of the above for optimal performance analysis.

All the sessions you will do come with comprehensive instructions, links to videos.

If you are have any inquiries Allan Davis Cycling offers email, and wattapps service to help answer any questions and guide you along.

You won’t find a training plan more comprehensive than this, we consider it our priority to put the pride into your ride!

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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
04:30:00 01:30:00
Bike x3
06:30:00 03:00:00
Walk x1
01:15:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Strength
04:30:00 01:30:00
Bike
06:30:00 03:00:00
Walk
01:15:00 02:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Allan Davis

Allan Davis cycling

Allan raced as a professional for 12 years from 2002 to 2013 for trade teams such as Mapei, Once, Liberty Serguros, Discovery Channel, Quick Step, Astana and Orica GreenEdge.
Prior to this he was a scholarship holder in Australia with the Q.A.S and A.I.S in the sport of Cycling for 7 years.
Now retired from racing Allan has dedicated his life to cycling and will continue channeling his time and desire to the the Sport as a coach, and mentor using all his experience and credentials.


  • 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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