Spinervals Cycling 8-Week Pre Season Aerobic Base Building Program

Average Weekly Training Hours 07:26
Training Load By Week
Average Weekly Training Hours 07:26
Training Load By Week

PURPOSE OF THIS PLAN: The Spinervals Cycling 8 Week Intermediate Distance Base Building Training plan is a generalized program intended for the competitive age group cyclist or triathlete preparing for cycling events up to 60 miles or four hours in duration with up to 10 hours per week to commit to indoor bike training.

PLEASE NOTE: ***This plan comes with the DVD's recommended for use during the training process. You'll need to contact us at heather@spinervals.com to receive your DVD's. Please allow 72 hours for a response. - Spinervals 8.0- Recovery and Technique - Spinervals 12.0 - Recharge - Spinervals 13.0 - Tough Love - Spinervals 16.0 - Aero Base Builder I - Spinervals 17.0 - Aero Base Builder II - Spinervals 18.0 - Aero Base Builder III - Spinervals 21.0 - Aero Base Builder IV - Spinervals 23.0 - Time Saver I - Spinervals 25.0 - Aero Base Builder V - Spinervals 28.0 - Aero Base Builder VI - Spinervals 30.0 - Muscular Endurance PLUS - Spinervals 31.0 - Endurance BOOSTER (For complete descriptions and video previews of each title, please visit www.spinervals.com.)

You can download the Promo Code document by clicking on the Promo Code workout in day 1 of the plan OR by contact us at info@spinervals.com or calling toll free, 1-888-288-0503 during regular business hours, EST.

The target race events for this program include criteriums, metric century rides, 40K Time Trials, Sprint, Olympic and Half Iron Distance events. After completing this program using the Spinervals Cycling Workout series, the cyclist will be better prepared to transition into a competition training phase, incorporating higher intensity 'race specific' work.

The key to success in this Base Building Phase is consistency. Cyclists must do their very best to adhere to the training method prescribed with 95% accuracy in order to achieve the desired results. Upon successful completion of this phase, please refer to the race specific training programs offered by Coach Troy Jacobson using his training video library designed for your goal event or acquire the services of a professional coach.

Before starting this program, please note the following recommendations: 1. This program is intended for use by intermediate level (2+ years of cycling training experience) athletes who are in good general aerobic conditioning after the post season.

2. Athletes are advised and encouraged to monitor their training progress closely and track training metrics using TP.

3. This program does not take into consideration the cross training requirements of triathletes, including running and swim training… nor does it take into account the need for strength or flexibility training. Furthermore, nutrition is not covered with this plan. Please consult with a coach if you wish to add supplementary and other sport training to your program or incorporate the StrEndurance 12-Week Progression 2-3 times/week. The focus of this plan is building an aerobic foundation for intermediate level age group cyclists.

4. Athletes will get the most out of this program if they have an understanding of their Functional Threshold Power and Anaerobic Threshold Heart Rate. It is recommended that one establishes these benchmarks before beginning the program by performing the fitness test found in Spinervals 27.0 – Threshold Test and Suffer Fest (http://www.spinervals.com/products/item10.cfm)

5. The success of this program hinges on being consistent with your training, day after day, as well as adhering to a performance oriented diet designed to help you maximize recovery while leaning down to competitive race weight. Performance Nutrition consulting is available by emailing info@coachtroy.com

6. This program incorporates workouts that focus on skill development, aerobic energy system development and even some anaerobic training for that ‘high end’ maintenance. A wide range of video workouts have been selected in order to maintain interest and prevent boredom inherent to indoor training.

Sample Day 2
1:20:00
Spinervals 16 - Aero Base Builder I

Focus: Aerobic intervals

Description/Preview:
http://www.spinervals.com/products/item23.cfm

Sample Day 3
0:45:00
Spinervals 8 - Recovery and Technique

Focus: Technique and aerobic development.

Description/Preview:
http://www.spinervals.com/products/item22.cfm

Sample Day 4
1:10:00
Spinervals 17 - Aero Base Builder II

Focus: Aerobic Intervals

Description/Preview:
http://www.spinervals.com/products/item22.cfm

Sample Day 6
2:00:00
Spinervals 18- Aero Base Builder III PLUS 40 min. Steady State Aerobic Spin (85-95 rpms)

Focus: Aerobic Intervals

Description/Preview:
http://www.spinervals.com/products/item21.cfm

Sample Day 7
1:00:00
Spinervals 23 - Time Saver I, Workout A PLUS 20-30 minutes steady state spin (85-95 rpms)

Focus: Technique Development

Description/Preview: http://www.spinervals.com/products/item16.cfm

Sample Day 9
1:20:00
Spinervals 16 - Aero Base Builder I

Focus: Aerobic intervals

Description/Preview:
http://www.spinervals.com/products/item23.cfm

Sample Day 10
0:45:00
Spinervals 8 - Recovery and Technique

Focus: Technique and aerobic development.

Description/Preview:
http://www.spinervals.com/products/item22.cfm

Troy Jacobson
|
Life Time Fitness, Inc.

Offering Training plans for triathlon and cycling, personal online coaching, training camps and training media (www.spinervals.com)