12 Week Base, 4 or 5 Days per week, approx 6-9 hrs per week

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:25

This more traditional 12 week base plan is designed for people with a little more time to train, but still short on time.

Build a solid base of fitness to prepare you for the season ahead.

These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows.

All workouts are built in the new workout builder so that you can export them to 3rd party applications

Sample Day 1
1:00:00
57.4TSS
Steady Ride with (25 min) Tempo efforts

Warm up.
Ride mostly in zone 2 with a few 5 minute efforts in zone 3 power or heart rate with about 3-5 mins recovery back in zone 2 between intervals.
Cool down.

- Aim to spend about 25 minutes in zone 3.

Sample Day 2
0:45:00
37.1TSS
Base High Cadence Intervals

Steady ride in zone 2 power/heart rate. Keep your cadence high and do 4 x 5 mins at cadence that is about 10 higher than your normal RPM. Keep your hips stable and focus on a smooth and fluid pedal stroke.

Sample Day 3
0:45:00
40.5TSS
Steady Ride with 30 second Speed Reps

On a fairly flat course, ride mostly steady in zone 2 and include the 30 second speed reps as below;

- For ten minutes, do 30 seconds fast, 30 seconds easy (ie Zone 5 effort with fast cadence for 30 seconds, then easy, zone 1/2 at your usual cadence for 30 seconds, repeated 10 times)
- 5 mins recovery, steady zone 2
- Repeat speed reps (2 times in total)
- Ride steady and cool down.

NOTE: The fast sections should be fast, but NOT flat out! A little taxing by the last effort, but not a severe workout. You are concentrating more on leg speed than trying to hurt yourself!
 - Heart Rate won't have time to get into zone 5 even though the effort is at zone 5 level

This is ideal to do on an indoor trainer too!

Sample Day 5
1:00:00
60.4TSS
Steady Ride with (30 min) Tempo efforts

Warm up.
Ride mostly in zone 2 with a few 5 minute efforts in zone 3 power or heart rate with about 3-5 mins recovery back in zone 2 between intervals.
Cool down.

- Aim to spend about 30 minutes in zone 3.

Sample Day 6
2:30:00
122.5TSS
Steady Endurance Ride

Ride alone or with a group.
This will be a varied ride in terms of effort, zones, cadences etc. Stay mostly in the aerobic zones (1, 2 &3) to build your endurance for longer rides.
Use the opportunity to practice group riding, cornering or descending skills, and maintain aerobic endurance.
For the next few weeks ride as you feel and we will analyse the data to see how it works for you.

Sample Day 8
1:00:00
58.3TSS
Steady Ride with (25 mins) Tempo efforts (Varied Cadence)

-Warm up.

-Ride mostly in zone 2 with a few 5 minute efforts in zone 3 power with 4 mins recovery back in zone 2 between intervals.

-Vary your cadence, so you are alternating between 5min @ about 100rpm, recover, then 5 min @ 60-70 rpm (Small gear / Big gear) and keep alternating.

- Aim to spend about 25 minutes or more in zone 3.

Sample Day 9
0:45:00
37.1TSS
Base High Cadence Intervals

Steady ride in zone 2 power/heart rate. Keep your cadence high and do 4 x 5 mins at cadence that is about 10 higher than your normal RPM. Keep your hips stable and focus on a smooth and fluid pedal stroke.

Martin Burrows
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KOM coaching

Cycle Coaching offering truly personalised Training Prescription and Personal Trainer style Personal Coaching.
Services include;
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FTP and fitness testing
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