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Solid Power Base (not beginners)

Author

Output Cycling Denmark, Coach Dan Backhausen

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Length

12 Weeks

Plan Specs

cycling road cycling intermediate advanced masters power based hr based tss based base period

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Plan Description

Beware this is a plan that will have you working hard for almost 3 solid months, starting out quite easy and finishing of at a much higher level. Both in intensity and capability. Not for beginners, although it contains recovery swims and walk to even out the stresses inflicted.

Aerobic endurance is the heart of training for endurance sports. Until this is well-established there is no reason to move on to the more advanced abilities (muscular endurance, anaerobic endurance and power). All bike workouts in this plan can be downloaded directly to your headunit on bike or hometrainer.

There is progress built in to this plan and as you go through the weeks the workout intensities rise. These workouts are done at the or near the aerobic threshold and in the last few weeks you will be asked to go beyond.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:02 hrs 4:00 hrs
1:00 hrs 1:00 hrs
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
8:02 hrs 4:00 hrs
1:00 hrs 1:00 hrs
1:00 hrs 1:00 hrs

Training Load By Week


Dan Backhausen

Output Cycling Denmark

At Output Cycling the motto is always "train smart, train hard - and rest a lot" ;-) The main focus is optimizing benefits for effort in all aspects of the athletes plan. Athletes are assigned a personal coach who, in addition to the actual training, factors in the athlete’s work and personal life for long-term success in reaching the defined goals. Subscriptions include video-conferences, daily feedback and plan adjustments and is just some of the tools used timing the ahtletes performance.

Sample Day 1

0:50:00
22.1TSS
Output Cycling: Active Recovery - 1 x 50 min @ 50-55% FTP

L1-1x50Mins@50-55%FTP

Training Session Length: 1hr:00min.

If you are training with a power meter or other power measuring device:

1x50 minute effort at 50-55% of FTP with a variable load. Recovery Ride.

This session can be used after a particularly hard event or build period where active recovery is required rather than complete rest, the muscles recover better with light exercise than no activity at all.

If you are training using a heart rate monitor your training intensity should be based on your Lactate Threshold Heart Rate (LTHR).

The 50 minute period of the session should be ridden at less that 68% of your LTHR.

Sample Day 2

1:10:00
50.9TSS
Output Cycling: Endurance - 1 x 60 min @ 56-75% FTP

L2-1x60Mins@56-75%FTP

Training Session Length: 1hr:10min.

If you are training with a power meter or other power measuring device:

1x60 minute effort at 56-75% of FTP with a variable load. Endurance Ride.

This is a very straightforward session but you must make sure you still warm up properly before starting and cool down well at the end of the session. Once warmed up pedal at a cadence of about 90 for the duration of the session and make sure you cool down properly at the end of the session. The whole of the session is ridden at your L2, your endurance zone, this would be your "all day" pace.

This ride can be used as a pleasant leg loosener or basic endurance ride to mix and match with other sessions. The session will contribute to your basic endurance building and will help keep the weight off!

If you are training using a heart rate monitor your training intensity should be based on your Lactate Threshold Heart Rate (LTHR).

The 60 minute period of the session should be ridden at less that 69-83% of your LTHR.

Sample Day 3

1:10:00
58.6TSS
Output Cycling: Tempo - 2 x 20 min @ 80% FTP

L3-2x20Mins@80%FTP

Training Session Length: 1hr:10min.

If you are training with a power meter or other power measuring device:

2x20 minute efforts at 80% of FTP with an isopower load. Tempo Training.

Make sure you warm up well before the session, for at least 10 minutes, and cool down well afterwards, for at least 5 minutes. Between efforts you should pedal easily (active recovery) for 5 minutes before commencing the next effort.

This session is an extremely time-efficient way to do some top-quality base fitness work. You will develop your aerobic capability, train your cardiovascular system to function with greater efficiency, and train your muscles to tolerate working hard for extended periods. It is particularly effective on the turbo because there is no freewheeling!

This session is not an easy session incorporating as it does 40 minutes of tempo riding but neither is it too taxing. You need to be sure you are fully hydrated and that you have been eating well in the run up to the session.

You are strongly advised to consume a recovery drink of a type which includes some protein immediately after the session to commence your recovery prior to your next training session, particularly if this is the following day.

If you are training using a heart rate monitor your training intensity should be based on your Lactate Threshold Heart Rate (LTHR).

The 2x20 minute periods of the session should be ridden at 84-87% of your LTHR.

Sample Day 4

1:00:00
Recovery Walk

This session is not intended to be a hard or challenging training session. It should be a relaxing and enjoyable session of alternative exercise to use a different range of movement and to allow you, if desired, to enjoy an exercise session with no stress involved with friends and family if they fancy coming along.

Walking is a much neglected and I believe beneficial exercise for cyclists. In this context it is not a fatiguing exercise and it uses different and very important muscle groups which can be neglected with regular cycle training. It is not unusual for a cyclist in regular training to find that a period of brisk walking results in a surprising level of muscle soreness particularly in the lower back. With regular walking this soreness quickly subsides as the muscles become accustomed to what is a very normal activity, we are designed to walk, not cycle!

Wearing comfortable shoes (trainers are ideal) simply walk briskly, preferably over undulating terrain, for at least an hour. Your walking pace should have you feeling warm and you should aim to walk at between 3.5 to 4mph on average.

After your walk take a long hot shower, a nice warm drink, and if possible just relax.

Sample Day 5

1:10:00
58.6TSS
Output Cycling: Tempo - 2 x 20 min @ 80% FTP

L3-2x20Mins@80%FTP

Training Session Length: 1hr:10min.

If you are training with a power meter or other power measuring device:

2x20 minute efforts at 80% of FTP with an isopower load. Tempo Training.

Make sure you warm up well before the session, for at least 10 minutes, and cool down well afterwards, for at least 5 minutes. Between efforts you should pedal easily (active recovery) for 5 minutes before commencing the next effort.

This session is an extremely time-efficient way to do some top-quality base fitness work. You will develop your aerobic capability, train your cardiovascular system to function with greater efficiency, and train your muscles to tolerate working hard for extended periods. It is particularly effective on the turbo because there is no freewheeling!

This session is not an easy session incorporating as it does 40 minutes of tempo riding but neither is it too taxing. You need to be sure you are fully hydrated and that you have been eating well in the run up to the session.

You are strongly advised to consume a recovery drink of a type which includes some protein immediately after the session to commence your recovery prior to your next training session, particularly if this is the following day.

If you are training using a heart rate monitor your training intensity should be based on your Lactate Threshold Heart Rate (LTHR).

The 2x20 minute periods of the session should be ridden at 84-87% of your LTHR.

Sample Day 6

3:00:00
153.4TSS
Output Cycling: 3 hour ride - "avr. inside Zone 2"

The only real requirement for this session is that you should aim to finish the ride with an average W/HR in your endurance zone.

Try to maintain a fairly consistent pace and if possible try to avoid making hard efforts unless the terrain demands it. You must eat during this ride and as always it is essential to remain well hydrated, ideally using a suitable energy drink.

After your ride SIS REGO as a recovery drink is excellent and there are several other similar recovery products on the market, in the end this is a very personal choice.

Eat as soon as possible after your ride, consume a meal containing carbohydrate and protein, but don't overdo it! A tuna sandwich or beans on toast would be ideal. Make sure you don't go hungry for the rest of the day.

This is a good ride to do with a friend or friends because you can easily chat and you don't need to concentrate hard. The main point of this ride is for it to be continuous, avoid regular stops.

Sample Day 7

1:00:00
Recovery Swim

This session is not intended to be a hard or challenging training session. It should be a relaxing and enjoyable session of alternative exercise to use a different range of movement and to allow you, if desired, to enjoy an exercise session with no stress involved with friends and family if they fancy coming along.

Go to the pool, get in the water, and enjoy a nice relaxing hour in the water, just like you used to do before you started training! Resist the temptation to start timing or counting lengths, the emphasis here is on enjoyment, pure and simple.

After your swim have a long hot shower, a nice warm drink, and if possible just relax.

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