22 week basic training plan

Author

Ben Wilson

All plans by this Coach

Length

22 Weeks

Typical Week

4 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling

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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Summary

This is a basic 22 week training plan intended to get you to an event in good condition. Some turbo trainer sessions are included but these can be done on the road if you do not have a turbo trainer.

The standard Heart Rate exercise zones are referred to in this plan;
http://support.trainingpeaks.com/athlete-edition/account-settings/thresholds-and-zones.aspx

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:39

Ben Wilson

Personal Best Cycling Services

Everything road cycling covered. From beginners looking to complete a sportive or charity ride up to pro riders looking to get the edge in a world tour race, we cover it all.

Back to Plan Details

Sample Day 1

1:00:00
1 hour turbo session - intermediate

1 hour turbo session. If done on the road, chose a route that has as few interruptions as possible and is as flat as possible. 10 min warm up 10 min at 50rpm 5 min Z1 10 min Z3 at 90rpm 5 min Z1 10 mins at 50rpm 10 min warm down

Sample Day 3

1:00:00
1 hour turbo session - intermediate

1 hour turbo session. If done on the road, chose a route that has as few interruptions as possible and is as flat as possible. 10 min warm up 10 min at 50rpm 5 min Z1 10 min Z3 at 90rpm 5 min Z1 10 mins at 50rpm 10 min warm down

Sample Day 5

2:00:00
2 hour road ride

2 hour road ride Keep heart rate and effort at a comfortable pace, Zone 2 where possible, use your gears to keep the heart rate down on any climbs.

Sample Day 6

2:00:00
2 hour road ride

2 hour road ride Keep heart rate and effort at a comfortable pace, Zone 2 where possible, use your gears to keep the heart rate down on any climbs.

Sample Day 8

1:00:00
1 hour turbo session - intermediate

1 hour turbo session. If done on the road, chose a route that has as few interruptions as possible and is as flat as possible. 10 min warm up 10 min at 50rpm 5 min Z1 10 min Z3 at 90rpm 5 min Z1 10 mins at 50rpm 10 min warm down

Sample Day 10

1:00:00
1 hour turbo session - intermediate

1 hour turbo session. If done on the road, chose a route that has as few interruptions as possible and is as flat as possible. 10 min warm up 10 min at 50rpm 5 min Z1 10 min Z3 at 90rpm 5 min Z1 10 mins at 50rpm 10 min warm down

Sample Day 12

2:00:00
2 hour road ride

2 hour road ride Keep heart rate and effort at a comfortable pace, Zone 2 where possible, use your gears to keep the heart rate down on any climbs.

22 week basic training plan

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