Red Kite 12 Week Base Program

Average Weekly Training Hours 08:56
Training Load By Week
Average Weekly Training Hours 08:56
Training Load By Week

The Red Kite 12 Week Base Training Program is a holistic, comprehensive, and adaptable platform to prepare you for a successful road season. *Holistic*: Each of the 12 weeks includes workout protocols for each day of the week (including 1 rest day) scripted by power, heartrate, and rate of perceived exertion (RPE); nutrition guidance including goals and examples; strength and core work based on body weight exercises requiring little additional equipment; and a stretching and self care protocol. *Comprehensive*: Weekly workouts are structured to build off of and compliment one another. The workouts have been carefully selected and curated to develop a well-rounded skill set applicable to a wide range of racing situations and suited to racers of diverse abilities. *Adaptable*: Odds are that you have limited time to train and are living in a region with sub-optimal winter weather conditions; we kept that in mind when developing this program. Weekly schedules are designed to be flexible and adaptable. Key workouts are coded by priority/importance (A,B,C…) and flex days/optional workouts are included where most appropriate. This plan is designed to end (week 12, day 7) on your first road racing event of the season.

Sample Day 1
0:30:00
Stretching and Self Care

Dynamic and Static Stretches

-Think of this as a recovery routine and self maintenance/care protocol. Consider it a beginning rather than a conclusive or all encompassing list.

-First, warm up gently with a short walk, some dynamic movements, very short spin on the bike, or some gentle foam rolling (start slowly!)

-Lunge Stretch
-Kneeling Psoas Stretch
-Pigeon Stretch
-Seated hamstring stretch with flat back (don’t worry about touching your toes; focus on the targeted muscles)
-Abductor wall stretch
-Seated Adductor stretch
-Calf Stretch into Wall
-Downward facing dog
-Quad Stretch

Sample Day 2
1:20:00
Tempo Workout

Start off with a warmup of at least 15-20 minutes that includes 3 x 1 min fast pedaling drills (110+ rpm) with 1 min bt each & some steady endurance riding (56-75% of FTP, Z-2 HR, 2-3 RPE).

Main set: do a 30-40 min tempo block at 76-85% of FTP, Z-3 HR, 3-4 RPE. Keep cadence at 85-100 rpm.

Cool down 10+ min spinning easy

Sample Day 3
0:30:00
Body Weight Strength Routine

Body weight exercises:

Start slow. Begin with several reps and sets of each (think 2 x 6 then gradually build over several weeks to 3-4 x 15 of each). Rather then doing more, try to go slightly slower with excellent form.

-Squats
-Lying hip raise (Challenge: one leg)
-Lying hip abduction
-Lying hop adduction
-Lunges
-Side Lunges
-Single leg squats (start by only bending the standing leg a few inches then gradually go lower each session)
-Burpees
-Pile Squats
-Wall Squats (Progress to holding 10,15,20+ seconds)


Additional Core:
-Planks (front and side)
-Crunches
-Bicycle Crunches
-Swimmer exercise
-Spine Balance/Table Tops
-Pikes

Sample Day 4
1:30:00
AeT

Aerobic Threshold Workout.

Warmup at least 15-20 minutes including 3 x 30 second spin-ups gradually building to max rpm in your easiest gear w/ 2 minutes bt each and some steady endurance time at 56-75% of FTP, Z-2 HR, 2-3 RPE.

Main set: do 60-70 minutes at aerobic threshold. This is a target value of about 70-75% of FRP, the top 3-4 bpm of your Z-2 HR, and 3 RPE. Keep cadence 85-100 rpm.

Cool down with at least 10 min of easy spinning

Sample Day 4
0:30:00
Stretching and Self Care

Dynamic and Static Stretches

-Think of this as a recovery routine and self maintenance/care protocol. Consider it a beginning rather than a conclusive or all encompassing list.

-First, warm up gently with a short walk, some dynamic movements, very short spin on the bike, or some gentle foam rolling (start slowly!)

-Lunge Stretch
-Kneeling Psoas Stretch
-Pigeon Stretch
-Seated hamstring stretch with flat back (don’t worry about touching your toes; focus on the targeted muscles)
-Abductor wall stretch
-Seated Adductor stretch
-Calf Stretch into Wall
-Downward facing dog
-Quad Stretch

Sample Day 5
1:00:00
Active Recovery Spin

Active recovery spin: todays ride should be about 60 minutes or less with light pressure on the pedals and a comfortable cadence. Effort: <55% of FTP, Z-1 HR, & RPE 2.

Sample Day 6
2:00:00
Aerobic Base Building

Aerobic Base Building: Include about a 10 min warmup and cooldown. Otherwise, get in as much steady time as possible in the range of 56-76% of FTP, Z-2 HR, 2-3 RPE.

Try get get in 95% or more of your time in the range today. Limit efforts on hills and try to keep on the pedals to prevent drifting below the target range. Best done solo or with a trusted training partner.