Polarised PRE-SEASON BASE plan (Power): 12 weeks, 7-10 Hrs/Week

Average Weekly Training Hours 08:06
Training Load By Week
Average Weekly Training Hours 08:06
Training Load By Week

A STRUCTURED PROGRAM SPECIFICALLY DESIGNED TO DEVELOP YOUR ENDURANCE AND FATIGUE RESISTANCE, THRESHOLD POWER AND FORCE PRODUCTION AHEAD OF THE UPCOMING SEASON


This plan has been built specifically for EXPERIENCED and ADVANCED Road, MTB and CX cyclists seeking build their endurance capacity for race fitness improvement in anticipation of the upcoming competitive season, covering the first 3 months of structured preparation.

KEY FEATURES:



  • Built using TrainingPeaks’ Workout Builder

  • All workouts exportable to .FIT, .ZWO, .ERG formats (to be used with Zwift, TrainerRoad etc)

  • Polarised Intensity Distribution

  • Large variety of interval workouts

  • All workouts designed for power meter users

  • Progressive TSS load for sustained improvement throughout 12-week period

  • Each workout’s purpose and key adaptations clearly communicated


PLAN GOALS:



  • Improve endurance capacity over the course of the plan

  • Create a fulfilling program that breeds motivation and enthusiasm to train

  • Build greater muscular endurance, force production and improve lactate threshold

  • Provide varied workouts for greater adaptive signalling


ADDITIONALLY INCLUDES:



  • Athlete-initiated Q&A support throughout the plan, as well as advice on strength workouts if required

Sample Day 1
0:40:00
16.7TSS
Recovery: Easy Ride

40M @ 45-55% FTP.

PURPOSE: Allow the body to adapt and super-compensate to the stress of previous challenging workouts to enable greater fitness and performance. Also important for mental and muscular recovery to avoid burnout or injury. A recovery ride maintains the rhythm of training without adding additional stress.

Sample Day 4
1:20:00
91TSS
Threshold: 4x8M

15M building up to ~75% FTP to warm up.

4x8M @ 95-102% FTP, taking 3M of easy spinning for active recovery between intervals (roughly 40-50% FTP, but coasting and light pedalling is fine too).

Remaining time up to 1H20M @ 60-70% FTP.

PURPOSE: Increases FTP (Functional Threshold Power - max sustainable 1H steady-state power) by helping to improving the lactate threshold, i.e. where blood lactate begins to accumulate exponentially in the blood. This training aims to shift the threshold “to the right” by training body to process and clear lactate more efficiently and at higher intensities.

Sample Day 6
2:40:00
112.7TSS
Endurance: Steady Ride

2H40M @ 60-70% FTP. 

Keep intensity in check wherever possible, but don't stress straying into Zone 1 on downhills or Zone 3 on steeper climbs.

This can be done as a group ride, where intensity will likely vary more than prescribed here, but as long as the duration is close, this will be sufficient.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 10
1:30:00
64.4TSS
Endurance: Undulating Aerobic Ride

1.5H alternating between 7.5M @ 55-65% FTP and 65-75% FTP. 

Feel free to change up cadence throughout ride from a lower level of ~75-85RPM and upper level of 95-105RPM.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 13
2:50:00
131TSS
Endurance: Steady Ride

2H50M @ 60-75% FTP. 

Keep intensity in check wherever possible, but don't stress straying into Zone 1 on downhills or Zone 3 on steeper climbs.

This can be done as a group ride, where intensity will likely vary more than prescribed here, but as long as the duration is close, this will be sufficient.

PURPOSE: Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 14
1:30:00
96.7TSS
Tempo Intervals: 2x20M w/ Hard Finishes

20M building up to 60-70% FTP to warm up.

2x 20M @ 88-93% of FTP with 30S hard finish @ ~125% FTP. 3M easy spinning in between two intervals for active recovery.

Remaining time up to 1.5H @ 60-70% FTP.

PURPOSE: Develop muscular endurance as well as ability to produce short but high amounts of power after a sustained effort. Enhances aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell), enhanced capillarization in the muscles, development of slow-twitch muscles fibres and trains body to more efficiently use fat as primary fuel source.

Sample Day 16
1:20:00
96.7TSS
Threshold: 10M Pyramids

10M @ 50-65% FTP to warm up.

4x 10M ramps (2M @ 95% FTP, 2M @ 100% FTP, 2M @ 105%, 2M @ 100% FTP and 2M @ 95% FTP each) with 3M active recovery between each set of pyramids.

Remaining time up to 1H20M @ ~50-65% FTP.

PURPOSE: Improve muscular endurance and lactate threshold, as well as improve body's ability to deliver large amounts of oxygen to working muscles.

Tom Bell
|
tombell.co

I help Road, MTB and CX athletes achieve peak cycling performances through an attentive working relationship and a scientific, individualised approach to training strategy.