RLP675 - Base Aerobic Prep - Winter Pre-Season - Intermediate - BIKE - 20 Week

Average Weekly Training Hours 06:20
Training Load By Week
Average Weekly Training Hours 06:20
Training Load By Week

Aerobic Primer


HEART RATE & POWER BASED PLAN


This Plan is Unlocked - it can be reused to prepare for any season - the perfect Winter conditioning to prepare you for race-specific training


A Training Plan for Intermediate level athletes looking for year-round aerobic condition and the perfect platform for building a race-best performance with a following plan


This plan has a specific focus on improving your aerobic condition, whilst improving overall strength and supporting muscle balance


Designed by Level 2 TrainingPeaks coach, British Cycling certified coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals.


For More Information please visit my website at www.rlperformance.co.uk  


Questions? Please email me directly at: ride7ds@gmail.com  



Please note: This is predominantly a Heart Rate based training plan as this offers more flexibility, and prepares a more complete athlete in this phase of the training year, there are cross-checks that use a power meter for the more data-driven athlete

Sample Day 1
1:35:00
Threshold Test

VERY IMPORTANT - perform the test on your competition bike. Make your numbers "real world". Cycling is measured in time, not heart rate. Your Heart rate just allows us to train with accuracy. Make sure yours is accurate by do your test on your competition/event bike
.
Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
.
3 minutes recovery
.
1 minute flat out - give it everything
.
5 minutes recovery
.
5 minutes flat out - give it everything
.
10 minutes recovery
.
30 minutes effort - as hard as you can go
.
15 minutes recovery

Sample Day 2
0:40:00
13.3TSS
HR Active Recovery

easy does it

Sample Day 3
0:45:00
25TSS
Base strength routine

Base strength routine.

Warm up for at least 10 minutes with light aerobic work (run, cycle, row, etc)
.
Goblet Squat 1 set x 5-6 reps to start
Increasing reps initially as you become stronger, before lower reps and increasing weight. Repeat cycle as strength increases (watch video for best explanation)
.
Lateral Squat 1 set x 5-6 reps to start
Increasing reps initially as you become stronger, before lower reps and increasing weight. Repeat cycle as strength increases (watch video for best explanation)
.
Romanian Deadlift 1 set x 5-6 reps to start
Increasing reps initially as you become stronger, before lower reps and increasing weight. Repeat cycle as strength increases (watch video for best explanation)
.
Front Plank 30-60 seconds 
.
Side Plank 20-30 seconds working up to 2 minutes as you become stronger)
.
Warm down for at least 5 minutes with light aerobic work (run, cycle, row, etc) 
.
See video link below for demonstrations

Sample Day 4
1:00:00
38.3TSS
aMax 60

The goal of the session is to keep heart rate in zone 2 (mid to low end of the zone, not maxed to the top of the zone) and work on fat metabolism and aerobic condition. focus on keeping heart rate controlled and below the top half of zone 2 (no sneaking into zone 3) keep upper body relaxed.
.
5 minutes warm up very easy
.
MAIN BLOCK: in zones 1 and 2 heart rate (record power if you have a power meter, but do not ride to power numbers - we are concerned with input required for these sessions)
.
finish with a very easy 5 minute warm down

Sample Day 6
0:10:00
5TSS
Upper Body mobilisation routine

Upper body mobilisation routine.
.
Chest Stretch 30-60 seconds each side
Pec Trigger 30-60 seconds each side
Lat Roll 60 seconds each side
Lat Release 3-4 x 5 seconds
.
See video link below for demonstrations

Sample Day 7
2:00:00
77.5TSS
Base Aerobic

Road or turbo - but on your race bike in the position you will use for your target event. Don't stress too much about staying in the zones but don't go nuts - this session is all about getting the time in and committing to your goal, if you have a long race lined up then you want to get your mind ready for the long-haul, even if that means long haul on the turbo. Commit now, reap the benefits later.
.
15 minutes warm up leading into a steady base-building ride in zones 1 and 2. Finish with 5 minutes to cool down

Sample Day 9
0:30:00
18.3TSS
aMax 30

The goal of the session is to keep heart rate in zone 2 (mid to low end of the zone, not maxed to the top of the zone) and work on fat metabolism and aerobic condition. focus on keeping heart rate controlled and below the top half of zone 2 (no sneaking into zone 3) keep upper body relaxed.
.
5 minutes warm up very easy
.
MAIN BLOCK: in zones 1 and 2 heart rate (record power if you have a power meter, but do not ride to power numbers - we are concerned with input required for these sessions)
.
finish with a very easy 5 minute warm down

Rob Lee - Professional Endurance Coach
|
RL Performance

IRONMAN Certified Coach
British Cycling Coach - Mountain Bike, Road & Time Trial
SMBLA Mountain Bike Leader
Aero Fit consultant for Drag2zero Triathlon and Time Trial

I have been involved with coaching for over 20 years. My clients include everyone from first time charity event rider to world level endurance athlete; they come from all over the world and across all disciplines. All my clients receive the same support and attention to detail that makes a coach-athlete relationship successful.