Base Training with Lifting, 15 hours (12 week)

Author

Dylan Johnson

All plans by this Coach

Length

12 Weeks

Typical Week

2 Other, 6 Bike

Longest Workout

6:00 hrs

Plan Specs

cycling advanced power based strength base period

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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.

This plan should be done after off season strength work and before race season or when you'd like to be in peak shape. The overall volume builds throughout the plan as well as the volume of steady state(near threshold) intensity. The volume of leg focused lifting sets per session is adjusted based on the goal for the week. This plan is suitable for most disciplines of cycling including road, mtb, gravel, cyclocross, etc.

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 14:44

Dylan Johnson

CTS

I'm a CTS cycling coach based out of Brevard, NC as well as an elite level ultra endurance mountain and gravel racer.

My coaching philosophy is simple: follow the best available balance of evidence. I try to base my coaching decisions on research, not assumptions. My training plans reflect this, they are simple and easy to follow without a lot of bells and whistles. Essentially everything you need and nothing you don't.

Back to Plan Details

Sample Day 1

1:00:00
Gym Work

Warm up for 5 minutes on a stationary bike or treadmill

Recover for at least 2 minutes between leg focused sets.
1x10 warmup squat set (bar only)
3x4-6 squat
3x4-6 dead lift
1x20 weighted lunge
1x15 weighted box step

1x20 pushup
1x25 situp
1x15 superman
1x60 sec plank
1x60 sec side plank
Feel free to add any core or upper body exercises

Sample Day 1

1:15:00
52.8TSS
Endurance Miles 1.25hrs

Endurance miles work to develop your aerobic energy system.

Sample Day 2

2:30:00
105.6TSS
Endurance Miles 2.50hrs

Endurance miles work to develop your aerobic energy system.

Sample Day 3

1:00:00
16TSS
Recovery Miles 1hr

Recovery miles focus on giving you active recovery between interval sessions, as well as
allowing for greater adaptations between training blocks on recovery weeks.

Sample Day 4

1:00:00
Gym Work

Warm up for 5 minutes on a stationary bike or treadmill

Recover for at least 2 minutes between leg focused sets.
1x10 warmup squat set (bar only)
4x4-6 squat
3x4-6 dead lift
1x20 weighted lunge
1x15 weighted box step

2x20 pushup
2x25 situp
1x15 superman
1x60 sec plank
1x60 sec side plank
Feel free to add any core or upper body exercises

Sample Day 4

1:30:00
63.4TSS
Endurance Miles 1.50hrs

Endurance miles work to develop your aerobic energy system.

Sample Day 5

2:00:00
84.5TSS
Endurance Miles 2.00hrs

Endurance miles work to develop your aerobic energy system.

Base Training with Lifting, 15 hours (12 week)

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