Epic Build Your Base/Foundation 20 Weeks Masters
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Epic Build Your Base/Foundation 20 Weeks Masters is a 20 week plan designed for the Masters (over 40) Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:30-15:45 hours per week (excluding Rest Weeks). You will need to be able to devote between 4-7:30 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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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:32 hrs||4:00 hrs|
|0:16 hrs||0:30 hrs|
|1:49 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||9:32 hrs||4:00 hrs|
||0:16 hrs||0:30 hrs|
||1:49 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor