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8 Week Base Training with Strength Included

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8 Week Base Training with Strength Included

Includes Structured Workouts

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

Learn More about Structured Workouts.


Robert Dickson

All plans by this Coach


8 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

Who is this Plan For?
This 12 week base period cycling and strength training program is perfect for the time-crunched endurance cyclist who wants to build a solid aerobic foundation and strengthen up to improve power, muscle endurance and reduce the risk of injury. This intensive science based base period includes 4 bike sessions and 2 strength sessions per week. The shorter High Intensity Interval Training (HIIT) sessions are done during the spare hours you have in the week and the main bulk of the Aerobic Endurance work at the weekend so you have time for all your other commitments including work, friends and family.

The program works best with a power meter and heart rate monitor although are not essential. Each workout is prescribed using HR Zone, Power and Rate of Perceived Exertion (RPE). It will also work best with access to any gym or gym equipment with either free weights or machines.

The Methodology...
This program uses a scientifically backed approach to increase your cycling FTP. Here the polarized training approach is used which emphasizes work on low intensity aerobic endurance training and high intensity FTP training and minimizes the less productive moderate intensity training.

Low-intensity training causes adaptations within the muscles such as increased mitochondrial density and activity, improved capillarization, and increased fat oxidation abilities. These all help to improved FTP and help to improve aerobic capacity.

Reducing moderate intensity exercise allows the athlete to increase duration. Duration is known to bring about more adaptations than intensity training which is why allowing more duration in the program will increase your fitness quicker. Most moderate intensity work is done fasted to bring about adaptations you could usually only achieve by long rides.

Also by keeping the majority of the training low intensity, the high intensity training can be focused and done to a higher quality. The is especially important for FTP and VO2max adaptations to occur as very high intensity training needs to be sustained to bring this about.

In your overall plan, this is a building block for your aerobic base training which should be done months out from any peak events.

The strength training sessions looks to build a good base (Anatomical Adaptation) and then progressively training, muscle endurance, maximum strength and power endurance. Come race day you will have the strength to bridge the gap to the bunch, make attacks and sprint for the line. It also serves as a key injury prevention measure.

Each week of training is carefully constructed to build intensity and rest into the program with specific to allow optimum results with limited time.

I can be contacted any time via email to answer any questions.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:36:00 04:00:00
Strength x2
01:24:00 00:45:00
Day Off x1
00:10:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
06:36:00 04:00:00
01:24:00 00:45:00
Day Off
00:10:00 00:10:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Robert Dickson

Rob The Coach

Competed at the Tokyo 2020 Olympic Games for Ireland in sailing.

Studying BSc(H) Sports and Exercise Science in Manchester Metropolitan University.

8th at the 2021 49er Sailing World Championships.

2018 Sailing U23 World Champion and bronze medalist 2019.

Coached Irish (u18 class) Sailing National Champion 2021 3 years including fitness programming cycling, running and strength and conditioning training.

  • 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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