Browse More Plans

Base 1 - 8 hours - Power Based

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Healthy Living Fitness

All plans by this Coach
No Ratings

Length

4 Weeks

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?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Base 1 - This programme is designed for cyclists who are in the early phases of winter training and are looking to improve for their upcoming season. Count backwards 23 weeks from your first A-priority event of the season to find the starting point for base 1.

When it starts the training shifts toward an emphasis on biking. Functional strength and weight training continue only now the loads become heavier as the reps are decreased. Your purpose here is to create excellent strength for the muscles associated with the sport.

Sport-specific training consists of only two types of workouts for now – aerobic endurance and speed skills.

Speed skill workouts are intended to improve your technique in each sport. This should include drills for aspects of your techniques that are in need of refinement.

The plan uses common road cycling language to describe the workouts and is easy to follow. To gauge intensity for the workouts you must have a power meter. All workouts are written in terms of functional threshold power (FTP). Your power training zones should be set before starting the plan. (For a detailed description of how to set your zones go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

The plan was created using the TrainingPeaks "Workout Builder" format. That means the workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc) to help you follow it precisely. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (It's not necessary to upload the workouts in order to use this plan.)

Harvey Leadbeater is currently accepting coaching clients. hlfitness.co.uk



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
6:12 hrs 4:00 hrs
X-Trainx2
0:54 hrs 1:00 hrs
Day Offx2
—— ——
Strengthx1
0:52 hrs 1:10 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:12 hrs 4:00 hrs
X-Train
0:54 hrs 1:00 hrs
Day Off
—— ——
Strength
0:52 hrs 1:10 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Coach Harvey Leadbeater

Healthy Living Fitness Coaching

An endurance coach since 2012, Harvey Leadbeater works with cyclists, weight lifters, triathletes and runners around the globe.

Harvey applies science in his training guidance in order to achieve the maximum benefits for his clients fitness and health ambitions. He also consults with athletes and sports-related businesses. He has authored 1 book on nutrition and training -
Currently accepting new clients.