Epic Build Your Base/Foundation 20 Weeks Advanced

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Epic Build Your Base/Foundation 20 Weeks Advanced

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

20 Weeks

Typical Week

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

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

Sample Day 1

1:00:00
50.9TSS
ENDURANCE Ride (1:00) WU/CD 10'

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 10 minutes of easy pedaling.

Sample Day 2

1:00:00
50.9TSS
ENDURANCE Ride (1:00) WU/CD 10'

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
--------
CD: 10 minutes of easy pedaling.

Sample Day 3

1:00:00
50.9TSS
ENDURANCE Ride (1:00) WU/CD 10'

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
--------
CD: 10 minutes of easy pedaling.

Sample Day 4

0:45:00
22.7TSS
ACTIVE RECOVERY (:45)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 5

3:00:00
166.4TSS
ENDURANCE with NP Bursts 5 x :10 (3:00)

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 3 hours. Throughout the ride, do 10 x 8 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high. Vary terrain.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6

2:00:00
131TSS
ENDURANCE & Force 5 x 5/5 (2:00) 10' WU/CD

WU: 10 minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute of rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride in your Endurance Zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete 5 FORCE reps of 5 minutes each (5 minutes of rest between efforts) at Threshold (Power Z4, HR Z4, RPE 4-5). Force Reps are a big-gear, low-cadence effort targeting a cadence of 55-65 RPM and can be done on 1 mile climbs, slow upgrades or in headwinds. Complete the FORCE efforts as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
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CD: 10 minutes of easy spinning.

Sample Day 8

1:10:00
72.7TSS
ENDURANCE & SST 2 x 15/5 (1:10)

These intervals are just under your time trial pace and made to teach you how to push a little harder and also to improve your threshold fitness.

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 15 Minute Intervals at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) with 5 minutes recovery in-between intervals, Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2.

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