Browse More Plans

ErgVideo ADVANCED power foundation (base) - 16 weeks

Author

Paul Smeulders

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

cycling advanced masters power based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

This plan is 16 weeks of power foundation training (also known as base training) for all cycling disciplines. The weekly time averages ~9hrs/week and has 5 sessions per week. It's focused on aerobic conditioning and building your functional threshold power. There are plenty of endurance, tempo and sweet-spot training sessions. Follow this phase with a specific build period.

This plan is marked ADVANCED and is for the experienced rider. It has only a slightly higher time-volume than other base plans, but achieves a higher Training Stress Score (TSS) per week by using higher intensity workouts rather than longer sessions.

If you start this plan on a Sunday, you will have a ride each day on weekends, rides on Tuesday, Wednesday and Thursday. You'll have Monday and Friday off for recovery, to do other activities or to do just a fun ride.

Every session in this plan comes complete with a power vs time profile that can be ridden using the free ErgVideo software*. When the workout is loaded with the "Get TrainingPeaks workout of the day" button, ErgVideo will look-up which video-based workouts are directly compatible with your workout in terms of length, intensity, intervals, and training metrics. It will show you at least one, often several different ErgVideo rides to meet the same training objectives!

You can choose to ride against the graphical profile directly in free-mode (no ErgVideo subscription required...yes, it's free!), or with a subscription, choose an ErgVideo session that's synchronized your workout. See ErgVideo's help page on using training plans from TrainingPeaks for more information.

Get the free ErgVideo software at the ErgVideo website.


*all sessions except the threshold test can be ridden in ErgVideo free mode. A subscription to ErgVideo also includes two awesome FTP test videos, making your test procedure turn-key, simple, and above all motivating!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:58 hrs 2:21 hrs
Workouts Per Week Weekly Average Longest Workout
8:58 hrs 2:21 hrs

Paul Smeulders, Ph.D., P.Eng.

ErgVideo.com

Each workout in my plans has a complete power vs. time profile that can be ridden in ErgVideo's completely free mode. Moreover, ErgVideo will automatically present 1 to several different video-based sessions that follow similar power profile, train the same physical attributes, and yield the same TrainingPeaks metrics like Tss, IF, NP etc. With an ErgVideo subscription, you choose from any of the presented "Training Objective Equivalents" to ride your workout with a synchronized ErgVideo.

Sample Day 1

1:51:00
122.5TSS
TMPO_SST-EuroClimbSwitchbacksBursty_1-5hr

Warmup + TMPO_SST-EuroClimbSwitchbacksBursty_1-5hr. Simulates switchbacks and extra power to push through.

Sample Day 3

1:16:00
78.4TSS
FTP-4x10min_90

Warm up + FTP-4x10min_90%FTP.
Functional threshold power intervals

Sample Day 4

1:51:00
108.9TSS
TMPO-1-5hr-low

Warmup + TMPO-1-5hr-low end of zone. ErgVideo version will show power variation in the zone.
The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 5

1:53:00
114.5TSS
SST-Multilength_1-5hrs

Warmup + SST-Multilength intervals. ErgVideo version will show variation in SST zone.

Sample Day 7

1:45:00
74.6TSS
EnduranceZoneRides_1-5hr-low

Warmup and 1:30 endurance ride in low end of zone. ErgVideo session will show variation in the zone. The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 8

1:51:00
108.9TSS
TMPO-1-5hr-low

Warmup + TMPO-1-5hr-low end of zone. ErgVideo version will show power variation in the zone.
The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 10

1:16:00
78.4TSS
FTP-4x10min_90

Warm up + FTP-4x10min_90%FTP.
Functional threshold power intervals

$68.00 - Buy Now