Epic Build Your Base/Foundation 20 Weeks Advanced

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

20 Weeks

Typical Week

2 Strength, 2 Other, 1 Day Off, 6 Bike

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling advanced power based hr based tss based strength base period

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Summary

Includes Structured Workouts

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


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Epic Build Your Base/Foundation 20 Weeks Advanced is a 20 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 10:30-16:30 hours per week (excluding Rest Weeks). You will need to be able to devote 3:45-8:30 hours to training on your weekends.

I really don’t like using the word “Base”, as people usually associate it with long, slow easy riding. But, in reality, most of us don’t have time to ride our bicycles 17-18mph for 5 hours each day. We need to build that same “base” of fitness without spending 5 hours on the bicycle and that’s what these plans are designed around. Let’s give you a solid foundation of fitness in 20 weeks that contains endurance, tempo and FTP work, but doesn’t start you too hard too fast. Think of increasing the time at which you can maintain your tempo power.

The key in these workouts is the progressive nature of them so that each week builds on the previous one and your sustainable wattage gradually increases. This is what the “base” plan will do for you.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:51
Training Load By Week
Average Weekly Training Hours: 12:51
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1:00:00
PCG Strength Resistance Program

Today is a day for building strength, complete the PCG Strength Resistance plan. Make sure you list all workout reps and weights. Track improvements

Sample Day 6

1:00:00
PCG Strength Resistance Program

Today is a day for building strength, complete the PCG Strength Resistance plan. Make sure you list all workout reps and weights. Track improvements

Sample Day 11

1:00:00
PCG Strength Resistance Program

Today is a day for building strength, complete the PCG Strength Resistance plan. Make sure you list all workout reps and weights. Track improvements

Sample Day 15

1:00:00
PCG Strength Resistance Program

Today is a day for building strength, complete the PCG Strength Resistance plan. Make sure you list all workout reps and weights. Track improvements

Sample Day 20

1:00:00
PCG Strength Resistance Program

Today is a day for building strength, complete the PCG Strength Resistance plan. Make sure you list all workout reps and weights. Track improvements

Sample Day 25

1:00:00
PCG Strength Resistance Program

Today is a day for building strength, complete the PCG Strength Resistance plan. Make sure you list all workout reps and weights. Track improvements

Sample Day 29

1:00:00
PCG Strength Resistance Program

Today is a day for building strength, complete the PCG Strength Resistance plan. Make sure you list all workout reps and weights. Track improvements

Epic Build Your Base/Foundation 20 Weeks Advanced

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