BASE - 3 Month Training Camp or Tour Preparation

Author

Peter Glassford

All plans by this Coach

Length

15 Weeks

Typical Week

4 Bike, 2 Strength, 3 Other, 1 Custom

Longest Workout

3:00 hrs

Plan Specs

cycling beginner intermediate multi day power based hr based base period

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.

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

3 months of Preparation for a Training Camp or Multi-Day Tour
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This plan will help you be prepared for the many miles and meters of climbing required at training camps.
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This plan is suitable for road or gravel endurance-focused camps
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Most athletes will follow this plan up with a specific Build Plan after their training camp caps off their base phase
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Features Downloadable workouts for Garmin/Zwift/Trainer Road AND strength routines with Document for routine.
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The plan is generally under 8 hours a week with options noted to extend or reduce as your schedule dictates
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This plan builds your capacity for tempo/sweet spot while also working on learning to accelerate your bike for climbs, rollers, sprints, and attacks.
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Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your specific cyclocross phase.
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Workouts provide options for outdoors or indoors and some cross-training depending on your location.

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Note that if you have an irregular schedule or specific needs for scheduling/workouts I offer a 3 month 100% Made For You plan for only $99 -> http://smartathlete.ca/training-plans/
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Please feel free to email me peterglassford@gmail.com for more information or to apply for a 3-month Custom plan

Thank you for checking out my plans!

Peter

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:33
Training Load By Week
Average Weekly Training Hours: 06:33
Average Weekly Breakdown

Peter Glassford

Smart Athlete Coaching

Smart Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

  • Trainingpeaks - Pre Made Training Plans (price and duration varies)
  • 3 Month 100% CUSTOM Plans are only $99 CAD - no calls, emails or adjustments
  • Weekly Coaching (Bronze) - email communication, some adjustments
  • Daily Coaching (Gold) - emails, calls, adjustments

Other Services: Strength, Kinesiology, Bike Skills, Phone Consult

Back to Plan Details

Sample Day 1

0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week.

-

You pick the core moves to do.

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I recommend SEVERAL from these:
-> Back Ext.

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
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more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
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'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day 4

1:30:00
109.1TSS
Practice - CP 3min/20min TT with building pace 8/10 effort

Today you will warmup and do a 3 min TT, do 10min easy spinning then 20min TT ... easy! Don't overthink this. It is just a workout. Show up and pedal. There is nothing special you can do today.
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WU: Like a race. Be sweating and activated before the workout. Customize this to your preference so you are familiar on race day.
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If you don't have a personal WU try 20-30 min w. 3-6 x 45-60 sec hard efforts with slightly higher cadence. Aim to have HR close to threshold/race average HR by end of warmup.
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Main WO:
- Complete a 3min TT - this is not a warmup for the 20min but its own TT so push this one, aim to finish it harder then you start.
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- 10min very easy spinning. Try to keep this duration the same between tests to gauge recovery ability.
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- 20min TT holding best power output for 20min, a 10-30sec hard start then settle in a bit below target watts for first 10min is usually the best strategy. The last 3-5min shouldbe the focus, sandbag a bit on first 5min for sure.
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CD: Spin easy to finish time
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POST: TELL ME how you felt, strategy and anything about the days before, list key workout data (you should see this on your device as you finish interval) :
Cp3 - 330w
Cp20- 240w,

Sample Day 6

1:00:00
66.5TSS
MAF Test - 30min sub max HR for Distance (DL2-RPE)

WHERE: Workout is done on trainer or consistent route with no stops/danger/turns.
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WU:

- do 5-10 x 3 min stages gradually increasing the output (wattage) until just under your Maf HR
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MAF HR - we may have done this before so use what you did before - or - use 180-age
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MAIN WO:
= Once you are just *under* MAF HR Press LAP on your device and start the 30min effort
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Press Lap every 10min to get an idea of how your pace is changing and chunk up this long effort.
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= Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off/pedal slower/shift easier if you are at MAF HR
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= We expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress !
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CD:
= Finish time easy endurance
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POST : Please post the values for each Lap:
eg. MAF HR 135bpm
Lap 1 - 200 watts / 25 km/hr
Lap 2 - 195 watts (or 24.5 km/hr)
Lap 3 - 190 watts (or 24km/hr)

Sample Day 7

0:30:00
Your Choice !

FOCUS: Having fun and doing what seems right to you today. Some freedom from structure is rejuvenating. MainWO: Take today as you feel can be ride , hard-easy , long-short ... or crosstrain or off ! CD: Make sure to tell me about your day in detail .

Sample Day 9

0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily.

-

Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well

--

We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed .

-

-Set a timer and do work! - we want 10-15 MIN of work where we progress reps/load/challenge just a bit each day/week.

-

You pick the core moves to do.

-
I recommend SEVERAL from these:
-> Back Ext.

-> deadbug - lay on back raise/lower alt. side

-> Bird dog - on hands/knees - alt lit limbs

-> BEARDOG ( birddog with knees lifted 1 inch)

-> Plank Alternates (arm, leg and/or both lifts)

-> Crab walk or crab position leg ext

-> Glute Bridge - two and/or one leg

-> Side PLANK / CLAM shell - add leg lifts

-> Scissor leg lift/lowers (on back) keep low back pinned to ground*****

-> Back extension

-> 1 Leg romanian DL (Airplanes)
-
more ideas from ANYWHERE CORE
https://www.youtube.com/watch?v=UROjg4KKeco
-------------------
'Foundation' Core / back 12 min routine

https://www.youtube.com/watch?v=8wA5SokVgHA

Sample Day 9

1:02:00
38.3TSS
Acceleration Practice

1-2 hours total time

WU: 15-30 min building gradually

MAIN WO:
- 5 x 30 second high RPM spinups done in 1-2 gears easier then normal pace or over the top of a climb where you accelerate cadence FAST-FASTER-FASTEST for total of 30sec

- 3 x 8-12 second sprints - accelerate the gear you are in quickly by standing and sprinting. One or two shifts may be required. Look ahead and be aggressive.

CD: 10 min light pedaling

Sample Day 10

1:00:00
50.6TSS
outside bike or xtrain up to 3hrs -or - indoors Endurance at .7 IF (DL2)

WU: as required

MAIN WO:
10 min <70%MHR (can extend this)

30-60 min at top of wattage endurance range Limit HR to 80%MHR

CD: as required

BASE - 3 Month Training Camp or Tour Preparation

$39.00 - Buy Now
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