4-Month Base to Race Plan
Author
Chris Burnham
All plans by this CoachLength
16 Weeks
Typical Week
2 Day Off, 5 Bike
Longest Workout
3:00 hrs
Plan Specs
cycling beginner intermediate advanced power based hr based base period
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Summary
This is a 4-month (16-week) plan to bring a cyclist from base training, through the build period, and into race fitness. This program would work well for Cat.5 through Cat.3 cyclists and for any category cyclist that is time constrained. Along with this program you will get unlimited communication via email for any questions you may have.
This program does end with an "A" level race but you don't necessarily need to have a race to peak for but you will ready for one if you do. If you don't have a race then we will use that day to repeat the field test done at the beginning of the program to evaluate gains.
Before beginning the program the athlete should have 4 - 6 weeks of consistently riding 5 days a week. Weekly hours for this program will vary from 8 - 10 hours but you will have the ability to adjust this somewhat for your available training time.
If you have any questions please email us at contact us at http://burnhamcoaching.com/?page_id=218
FAQ
Q: Is this program appropriate for a new cyclist?
A: Possibly. If you have been riding pretty consistently for a while but haven’t trained seriously then yes it would be good for a beginning cyclist. If you are brand new to the sport and have been riding for less than a year then this might be a little advanced. We offer a few other programs that would be more appropriate or contact us for a customized program.
Q: What if I have questions on the workouts or program?
A: You can contact us at any time via email.
Q: Do I need to be training to race to use this program?
A: No, this program will get you ready to race but is not required. The goal of the program is to create a well rounded cyclist that could compete if they desire.
Q: I primarily ride mountain bikes. Would this program work?
A: It would but the 4-month Race to Base for Mountain Bikers would be more appropriate. Our suggestion would be to choose the program that is associated with your primary sport (i.e. if you primarily race mountain bikes but do a few road races you should choose the Mountain Bike program).
Q: Does this program include any nutritional guidelines?
A: No, this program doesn’t include a nutritional guide. Contact us if you are interested in that service.
Q: Do I have to start this program on a specified date?
A: No, you can start this program whenever you desire.
Stats
Sample Day 1
Goal: To increase general endurance capacity (i.e. glycogen storage, functional threshold)
Description: After warming up, hold pace at 56% - 76% of your threshold power; 69% - 89% of heart rate threshold. Try to avoid any prolonged hard efforts and keep cadence high (90+ rpm). Stay seated on all climbs. Cool down for aprox. 10 minutes.
Sample Day 2
Warm Up for 15 minutes at a steady pace with a high cadence. Then complete two 15-minute efforts at 90 - 95% of your power threshold or at 97 - 100% of your heart rate threshold seperated by 5 minutes of easy pedaling. These can be done on hills or on the flats but try to avoid extended downhills or any interuptions. The goal is to stay at the recommended power level as long as possible.Cool down for at least 15 minutes.
Sample Day 3
Goal: To increase general endurance capacity (i.e. glycogen storage, functional threshold)
Description: After warming up, hold pace at 56% - 76% of your threshold power; 69% - 89% of heart rate threshold. Try to avoid any prolonged hard efforts and keep cadence high (90+ rpm). Stay seated on all climbs. Cool down for aprox. 10 minutes.
Sample Day 5
Goal: To increase general endurance capacity (i.e. glycogen storage, functional threshold)
Description: After warming up, hold pace at 56% - 76% of your threshold power; 69% - 89% of heart rate threshold. Try to avoid any prolonged hard efforts and keep cadence high (90+ rpm). Stay seated on all climbs. Cool down for aprox. 10 minutes.
Sample Day 6
Goal: To increase general endurance capacity (i.e. glycogen storage, functional threshold)
Description: After warming up, hold pace at 56% - 76% of your threshold power; 69% - 89% of heart rate threshold. Try to avoid any prolonged hard efforts and keep cadence high (90+ rpm). Stay seated on all climbs. Cool down for aprox. 10 minutes.
Sample Day 8
Goal: To increase general endurance capacity (i.e. glycogen storage, functional threshold)
Description: After warming up, hold pace at 56% - 76% of your threshold power; 69% - 89% of heart rate threshold. Try to avoid any prolonged hard efforts and keep cadence high (90+ rpm). Stay seated on all climbs. Cool down for aprox. 10 minutes.
Sample Day 9
Warm Up for 15 minutes at a steady pace with a high cadence. Then complete two 15-minute efforts at 90 - 95% of your power threshold or at 97 - 100% of your heart rate threshold seperated by 5 minutes of easy pedaling. These can be done on hills or on the flats but try to avoid extended downhills or any interuptions. The goal is to stay at the recommended power level as long as possible.Cool down for at least 15 minutes.