Base 1 - 8 hours - Power Based
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:12 hrs||4:00 hrs|
|0:54 hrs||1:00 hrs|
|0:52 hrs||1:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:12 hrs||4:00 hrs|
||0:54 hrs||1:00 hrs|
||0:52 hrs||1:10 hrs|