2019 Time Constrained Base and Strength Training Plan

Average Weekly Training Hours 08:51
Training Load By Week
Average Weekly Training Hours 08:51
Training Load By Week

This plan is recommended for any racer who has limited time to train during the week. Most week day workouts are only 1-1.5hrs. There are some gym workouts that can take up to 2hrs, but most can be done in 1.5hrs or less. The weekend has longer rides up to 2.5hrs.

Workouts are set up in the workout builder for simple plug and play with most cycling computers and smart trainers.

A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 7-9 hours of training, with recovery weeks around 7 hours of training.

One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on either your road, cross, or mountain bike, and the option to add in other sports on specific days.

This plan will take any racer through their base training. Additionally, this plan incorporates strength training and additional forms of cross training.

The plan starts with a Field Test week then 12 weeks of base training and strength training. During this plan endurance and efficiency are the focus. Workouts include endurance rides, weight training, and efficiency drills. As the program progresses, weights and cross training are phased out, and more intense intervals begin.

Check out my other plans for a Build/Peak/Race training plan.

As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com

Sample Day 2
1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 3
1:00:00
57.2TSS
Sweet Spot

Sweet Spot hits the upper end of Tempo and lower end of Threshold. On the HFC Power/HR Zone Worksheet this is Zone 3/4. Keep the cadence higher than 75 and terrain should be flat to rolling.

Sample Day 4
1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 6
1:00:00
48.2TSS
Openers

Complete 4x 30sec all out efforts, with 1 min rest between each one. The rest of the ride should be in Zone 2.

Sample Day 7
1:00:00
FIELD TEST

The Hold Fast Coaching Field Test is used to determine your heart rate and/or power training zones.After a 15 minute warm up of easy riding perform the following sequence…1) 3 x 30 second all out efforts with 3 minutes rest between efforts. 2) 5 minutes easy spinning3) 20 minute time trial effort4) 10 minute cool downIt is best to use a location free of traffic and intersections. Terrain should be on flat roads or on a sustained climbed. Avoid drastically changing terrain and downhills. When starting the 20 minute effort, pay close attention to your initial effort. You’re better off starting a little easier and finishing strong rather than going to hard at the start. Don’t forget to hit your lap/interval button on your computer for all of the segments listed above.Field Test:15min Warm Up30sec All Out3min Easy Spinning 30sec All Out3min Easy Spinning 30sec All Out5min Easy Spinning20min Time Trial10min Cool Down

Sample Day 9
2:00:00
35TSS
Weights - Transition Phase

Transition Phase Weights

Sample Day 10
1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Pete MacLeod
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Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.