Welcome to the “4 Week Intermediate Base Fitness Plan”.

This program is short program to build some base fitness with a zone 2 focus and 1 interval session during the week.

Focus on keeping nice consistent pressure on the pedals, not surging too much on the (virtual) ups or freewheeling on the downhills. Indoor trainers are great for this, and allow you to get more bang for your buck time wise. Keep a nice comfortable cadence.
This plan can be done on the road too especially if you have somewhere you can keep riding uninterrupted.

Please see Cam's YouTube video for reference on zone two training https://youtu.be/Q0A0lMNylFI

EXTRA TIME?
If you have extra time, and can sneak the odd longer ride in, feel free to do so, just don't go crazy and make sure you listen to your body. Remember, recovery is where your body consolidates the gains made through training. Try to keep the recovery days as is. 

STRENGTH SESSIONS
These are optional, the focus should be on your on bike training. So, if the off bike training compromises the on bike training, then don't worry too much about this. It can be worked in later on in the program when your on bike strength is solid. If you are capable of incorporating both, to maximise the training adaptation, do the cycling session in the morning, and the strength session in the evening if your schedule allows. If that's not possible, just try to keep the time between the strength session and your next ride as long as your schedule allows. Keep recovery days as recovery days.

If you have discussed with your coach and have a specific strength program as part of the RCA, then base training is the perfect time to build your strength in the gym without compromising your cycling training. 

TESTING
You should have completed a Half Monty or similar FTP test as well as a cardio drift test prior to beginning this program. You will re-test your cardio drift around the half way mark to see how this is tracking. You will also test your FTP and cardio drift at the end of the program. 

QUESTIONS?
Any questions about the program can be directed to the coaching@roadcyclingacademy.com email address. Other general questions can be posted on the Mighty Networks RCA Community for other members or a coach to answer for you.

Good luck, enjoy the program and trust the process!

-Road Cycling Academy Team