8 week Base 1 Plan, 5-7hr per week for a beginner/intermediate rider. This is a power based training plan and contains core workouts as well as cycling workouts. Workouts can be done indoors on the trainer (if you use Zwift you can link your account to Training Peaks for automatic transfer of workouts) or outdoors. After you finish this plan, why not consider taking your training to the next level and investing in a build plan or a fully customized training plan from Gear Up Coaching.
The classic FTP test. For both the 5min and the 20min intervals go as hard as you can.
For a successful FTP test, break the 20min interval down into 4 phases of 5mins. Aim for a soft goal target for the first phase then near the end of that phase ask yourself "can I keep up this intensity?" "can I go harder and complete the test?". Adjust your power accordingly. The last few minutes of the test should be an all out effort.
If on a trainer, it is essential that ERG mode is turned off if using a smart trainer. If outside, a 20minute uninterrupted road of about 3-5% climb is ideal. GMR, Angeles Crest are good examples. The Rose Bowl and the bike path are also options although the bike path can be sketchy - be careful
Core is critical in cycling as it is in every sport as it forms part of your kinetic chain. A week core can leave you susceptible to injury. To determine whether you have any weaknesses in your core, try the following, focusing on good form and slow speed of execution:
1. 25 body weight squats
2. 15 push ups (do these slowly with a brief hold at bottom). If you are a mountain biker then make that 25 push ups. In fact, Geoff Kabush (Olympian and XC racer)) believes you should be able to do 50 push ups if you race mountain bikes
3. 1 minute plank
4. Hollowing test - (take a deep breath, exhale fully and pull stomach in back towards spine. Hold for 10seconds)
5. Balance test - Standing straight, lift foot off ground and place on other knee. Close eyes and balance for 1minute. Repeat with other foot
After the exercises, note how you got on. Any exercises you struggled with? Be sure to focus on those in the core sessions prescribed in this training plan.
This is an introduction session to training in zones.
If you can't complete any of these exercises for the duration prescribed then do for as long as you can and try to add 1 second more each time you do the routine, until you reach the prescribed duration
Prescription is for 1 set. Do between 1-3 sets depending on fitness level. Take 1-3mins break between each set