Endurance Build
Author: AdiOstry Adam Ostrowski
Length: 8 Weeks
Tags: cycling, road cycling
Typical Week: 2 Day Off, 3 Bike, 2 Strength, 1 Run, 1 MTB
Longest Workout:
2:00 hrs
Author: AdiOstry Adam Ostrowski
Length: 8 Weeks
Tags: cycling, road cycling
Typical Week: 2 Day Off, 3 Bike, 2 Strength, 1 Run, 1 MTB
Longest Workout:
2:00 hrs
Endurance Build
Endurance base period build for cyclist design by AdiOstry Polish cycling coach
Plan is for any type of cyclist especially for road and mtb
Plan is for the cyclists who was training and racing for one or more years
Over 4 weeks you will increase your weekly volume from 6h30 to 10h and you will have various form of training and rides
After first 3 weeks you will have one week of recovery and after 7 weeks of training will one week of recovery and road test to see your progress
Worm up 15' 65%-70%
3 x 6' 85-90%@cadence 65
recover 4' <70% @ cadence any
remaining 70%-75%@cadence any
cooldown 10' <140hr
Worm up 65-70% zone 170-75% zone 2 @cadence 85-90
cooldown 10' 65% zone 1
65%-75%
last 5' easy cooldown
2 series
2min recover between
Worm up 65-70% zone 1
main ride 70-75% zone 2 @cadence 85-90
cooldown 10' 65% zone 1
70-75% @cadence 85-90
2 series
2min recover between
Kolarstwo szosowe, mtb i przełajowe
Wyścigi wieloetapowe MTB i szosowe
Road, MTB and cyclocross cycling
Stage races