This 10 week Polarized Base Plan is designed by White Pine Athletics' Head Coach Kyle McFarland for the intermediate to advanced level cyclist looking for big gains in FTP (threshold) and the ability to repeat high power output efforts over a long duration.
This plan is considered a "mid volume" plan. Weekday sessions are typically 1-2 hours, and weekend rides progress from 90min to upwards of 3.5 hours with the option for longer group rides.
If you're racing road, gravel or XC MTB this plan will give you the base you need to build towards your strongest season yet.
Each session can be performed either inside or outside, and can be exported to devices such as Bryton, Garmin, Wahoo, Zwift, etc.
Included in the plan:
- Initial testing protocol
- Strength and mobility sessions
- Sessions that build on each other from week to week
- Optional substitute for weekend group rides
With a background in Exercise Physiology, I believe in training protocols that are science-based and research-driven. My goal as a coach is to help my athletes apply the proper combination of training stress, intensity, and rest/recovery modalities that will result in peak performance conditions at their target events.
I don't promise success - you need to put in the work for that - but I do offer a plan to guide you along the way.