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Base 1 - 8 hours - Power Based

Author

Healthy Living Fitness

All plans by this Coach
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Length

4 Weeks

Plan Specs

cycling beginner intermediate advanced masters power based tss based strength base period

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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



Stats

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

Training Load By Week


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.

Sample Day 1

1:08:00
79.4TSS
Threshold Test - HR 1 hour

Threshold Test - Accurately monitoring intensity is essential for ensuring that you get the most out of your training. With work, family and other commitments outside of cycling pressing your time on the bike, making the most of your valuable training time is essential. Monitoring intensity guarantees that you will be making the most of the time you do get to ride and maximising your tness gains. To nd out more about the importance of monitoring intensity look here.
This is why one of the first priorities of all Healthy Living Fitness plans is to conduct a functional threshold test which will give you your functional threshold heart rate (FTHR) or functional threshold power (FTP). From these figures we can then determine accurate and personalised training zones.

If you have not completed a threshold test previously. Gauge the efforts for the warm up as a 5-6 out of 10 (10 is as hard as you can go)

For the 20 minute threshold interval, ride as hard as you can sustain for the duration.

Sample Day 2

1:00:00
50TSS
AE1. Cyclist Optional mode(s) 1h RPE

Your choice of mode: hike, XC ski, snowshoe, run, row, aerobics class, stair climb, etc. Anything except cycling. Can combine 2 or more modes into one workout (good idea if you haven't run in some time). Easy to moderately hard effort (RPE 3-6 on 10 scale). Avoid anaerobic effort.

Sample Day 4

1:10:00
44.9TSS
MF1: Flat Force Reps (2 x 3 sets)

This workout is most commonly done before MF2. It is the same as MF2 however is done on a flat road.

If your knees complain during this workout, stop the workout instantly.

After warming up well, go to a quiet road.

Shift to a very high gear and come to a very brief, blanched stop without unclipping from the pedals.

Select a high gear such as 53x16. Then whilst seated, drive the pedals down whilst keeping your core tight for 3 to 6 times with each leg (thats a total of 6 to 12 total pedal strokes). Do not stand on the pedals at any time.

After each set, pedal gently for the given duration to recover. Power and heart rate are not applicable for this workout as the intervals are so short.

PURPOSE: to greatly improve neuromuscular strength.

Sample Day 6

3:00:00
119.81TSS
AE1. Base Maintenance 3h Power.

Base Maintenance Ride.
Ride on a flat to gently rolling course. Get at least 50% of ride time in power zone 2. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. After the ride confirm that you got at least 50% of the ride in zone 2.

Sample Day 7

1:10:00
Muscular Force Strength Gym Workout - Base 1

The purpose of this workout is to improve functional strength. Weight training now focuses now on the loads becoming heavier and the reps decreasing.. The purpose here is to create excellent strength for the muscles associated with the movements of cycling. 

Rep ranges need to be a maximum of 6 reps per set if not otherwise stated. If you feel you can do more whilst maintaining form, you need to increase the weight. Ideal rep range is 4-6 per set.

Workout below:



10 minute gentle cycle warm up


Squat Full Backbar Squat 
3 sets of up to 6 reps per set - 3 minute rest between each set. 


Single Leg Leg Press 
3 sets of up to 6 reps per set - 3 minutes rest between sets.


Lat Pull Down 10 reps x 3 sets 1 minute rest between sets.


Bent Over Dumbbell Row - 3 sets of 12 reps - 60 rest between sets.


Leg raises -4 sets of 20 reps - 60 rest between sets.


Close diamond press ups 3 sets of 10 reps - 30 rest between sets.


Cooldown 10 minute bike

Sample Day 8

1:30:00
70TSS
AE2. Aerobic Threshold (AeT) Steady State 1:30h (1h) HR...

Warm up 15 minutes. Then ride 1.5 hours steady at about 30 beats per minute (+/- 2bpm) below the lowest HR in your 5a zone (FTHR)

Sample Day 9

1:00:00
50TSS
AE1. Cyclist Optional mode(s) 1h RPE

Your choice of mode: hike, XC ski, snowshoe, run, row, aerobics class, stair climb, etc. Anything except cycling. Can combine 2 or more modes into one workout (good idea if you haven't run in some time). Easy to moderately hard effort (RPE 3-6 on 10 scale). Avoid anaerobic effort.

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