Semi-Customized Plan; Base Fitness 12-weeks

Author

Sarah Kaufmann

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling intermediate advanced masters multi day power based 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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This plan is for a rider developing base fitness. It is made with workouts built to load to your cycling computer for ease of execution. Given that many riders will complete this through the winter, most week day rides are easily executed on the indoor trainer. The hope is that weekend rides could be done outside. Twelve weeks of training; five days of riding per week. This plan can be used for road or mountain bike athletes. Weather/environment dependent, for MTB riders, I recommend using one of the easy ride days each week for skills work, as well as doing the endurance rides on trails. After completion of this plan, you will be ready to move to more specific training for your goals. This plan is semi-customized by including a 30 minute initial phone call with Coach Sarah to customize for your personal fitness, schedule, set-up, goals, and situation. It also includes the option for a monthly call to further customize. Paste this link into your bowser to book your call calendly.com/kcyclingcoaching or email sarah@kcyclingcoaching.com.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:06

Sarah Kaufmann

K Cycling Coaching

Sarah has been a professional XC and CX racer since 2008 and working as a coach since 2012. She uses her experience as a racer and combines a holistic, personal approach with science-based design. She works with athletes from all backgrounds and levels of experience, from new riders to pros and juniors to masters racers. She works with XC, endurance XC, ultra-endurance, enduro, road, gravel, touring, and cyclocross athletes. Sarah is a member of the Utah High School League Board of Directors.

Back to Plan Details

Sample Day 1

1:05:00
61.7TSS
Trainer - Increasing Resistance Cadence Repeats

You will need to do this workout with your training NOT in 'erg' mode so the trainer cannot correct power as your cadence drops.
Warm up with 8-10 minutes easy spinning, ramping up through endurance and tempo during minutes 10-15. Do a couple 10 sec jump sprints and begin workout;
Find a gear that allows you to spin comfortably in endurance zone (60%-70% FTP) for 5 mins. Spin easy for 5 minutes and start the second 5 minute interval. This time, keep the same ring up front but use one smaller (harder) gear in the back, while maintaining 90 or higher cadence. Focus on spinning smooth circles. This second interval should be closer to tempo power/effort. Repeat this, shifting down one cog in the back for each interval until failure (failure = your cadence drops below 80rpm). You should be shooting for 4-5 of these intervals before failure so pick your starting gear with that in mind. The first rep should feel pretty easy and the last one should be extremely difficult. Try to avoid standing; focus on spinning smooth circles.
Cool down with 5-10 minutes easy spinning. NOTE: As soon as cadence falls below 80rpm, you are done. Do not attempt additional intervals, do not try to regroup and finish the current interval. Spin easy and finish up.

Sample Day 2

1:00:00
43.1TSS
Big Gear Seated Stomps 8x 10 seconds

Spin easy for 5 minutes, increasing through endurance and tempo through minutes 5-10. Do 2x 30 seconds at zone 5 VO2. Spin easy for two minutes, then begin the following 8x intervals;
- Start in a hard gear (on MTB or CX bike, use your hardest gear; on road bike, use second or third hardest) and starting from almost a stop, sprint at a max effort for 10 seconds while remaining seated. Do not shift. Your goal is to spin the gear as fast as you can in the 10 seconds. Spin easy for 4:50, then repeat for a total of 8 intervals.
Cool down with easy spinning.

Sample Day 3

1:00:00
38TSS
Neuromuscular Endurance Ride

Choose a flat to rolling route. After 10 minutes of easy spinning, increase your cadence to a minimum of 90rpm, shooting for closer to 95-100+, without bouncing. You may shift down during climbs so that you can maintain your cadence but it is okay to let the effort become challenging, as long as you keep spinning. As you crest climbs, you can shift down but do not stop spinning and coast. Your main goal during this workout is to keep spinning. Don't worry about speed. The effort will go up and down with the terrain and it is okay if it gets hard but avoid any sharp efforts. Cool down with 5 minutes of gentle spinning at a more moderate cadence.

Sample Day 5

2:00:00
96.4TSS
Tempo 4x 10 mins

Warm up with 5 mins of easy spinning, ramping up with 2 minutes at upper endurance and 2 minutes at tempo pace, then begin 4x the following intervals;
- On a steady climb or uninterrupted, flat road, ride 10 minutes at tempo power/effort. (If you do not have a power meter, note that HR will be lagged so go by PE for the first few minutes, then you may use HR once it has caught up. PE should be 6-7 out of 10). Focus on a cadence aboveĀ 80+ rpm. Ride for at least 5 minutes at active recovery and repeat for a total of 4 intervals.
Ride at endurance pace for additional time and cool down with easy spinning.

Sample Day 6

2:00:00
Endurance or MTB

Steady pace; very manageable effort. Up to low tempo/ tempo on climbs. Able to chat most of the time. Mainly endurance HR/power zones and 4-6 out of 10 in perceived effort.

Sample Day 8

1:05:00
61.7TSS
Trainer - Increasing Resistance Cadence Repeats

You will need to do this workout with your training NOT in 'erg' mode so the trainer cannot correct power as your cadence drops.
Warm up with 8-10 minutes easy spinning, ramping up through endurance and tempo during minutes 10-15. Do a couple 10 sec jump sprints and begin workout;
Find a gear that allows you to spin comfortably in endurance zone (60%-70% FTP) for 5 mins. Spin easy for 5 minutes and start the second 5 minute interval. This time, keep the same ring up front but use one smaller (harder) gear in the back, while maintaining 90 or higher cadence. Focus on spinning smooth circles. This second interval should be closer to tempo power/effort. Repeat this, shifting down one cog in the back for each interval until failure (failure = your cadence drops below 80rpm). You should be shooting for 4-5 of these intervals before failure so pick your starting gear with that in mind. The first rep should feel pretty easy and the last one should be extremely difficult. Try to avoid standing; focus on spinning smooth circles.
Cool down with 5-10 minutes easy spinning. NOTE: As soon as cadence falls below 80rpm, you are done. Do not attempt additional intervals, do not try to regroup and finish the current interval. Spin easy and finish up.

Sample Day 9

1:00:00
61.5TSS
Big Gear Seated Stomps 8x 20 seconds

Spin easy for 5 minutes, increasing through endurance and tempo through minutes 5-10. Do 2x 30 seconds at zone 5 VO2. Spin easy for two minutes, then begin the following 8x intervals;
- Start in a hard gear (on MTB or CX bike, use your hardest gear; on road bike, use second or third hardest) and starting from almost a stop, sprint at a max effort for 20 seconds while remaining seated. Do not shift. Your goal is to spin the gear as fast as you can in the 20 seconds. Spin easy for 4:40, then repeat for a total of 8 intervals.
Cool down with easy spinning.

Semi-Customized Plan; Base Fitness 12-weeks

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