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Base Low Volume

Author

Miles Gentry

All plans by this Coach

Length

4 Weeks

Plan Specs

cycling beginner intermediate weightloss power based base period

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Plan Description

This Classic Base program is a four week, three rides a week that focuses on building a strong Aerobic Endurance (AE). Along with building the AE system you will also work on your Speed Skills (or pedaling economy). This will be done by following pedaling drills and spinning at a target cadence given in the workouts. If you are looking for a longer base build, new to indoor training, or have a goal of weight management you can repeat this 4-week block for a total of 8 weeks. This program is also great to add into any of my other programs to incurse base enduance workouts for a higher volume of training.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:36 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:36 hrs 2:00 hrs

Miles Gentry

MilesWithMiles

My main focus is coaching cyclists via power and heart rate. My main area of coaching is with youth mountain bikers.

Sample Day 1

0:55:00
69.9TSS
FTP test

Today you are doing a 20 minute FTP test. This Test is to set and check your Threshold Power so that you are training in the correct zones.

The goal of the test is to see wha the highest power output you can hold for 20 minutes is.

Please wear your heart rate monitor and use a power meter for this ride.

Sample Day 3

1:05:00
53.6TSS
AE workout

This workout has a focus on building your Aerobic Endurance. Your goal is to stay in zone 2 Between 70-75% of your FTP while spinning in a cadence range of 90-100 rpm.

Sample Day 5

2:00:00
104.8TSS
AE Ride

This workout has a focus on building your Aerobic Endurance. Your goal is to stay in zone 2 Between 70-75% of your FTP while spinning in a cadence range of 90-100 rpm.

Sample Day 8

1:15:00
60.7TSS
AE with Single leg Spin Ups

During this ride you will work on single leg pedaling drills. 

You will Unclip one leg and spin at an easy pace for 60 seconds. at the end of the 60 second you will gear up 2-4 gears and spring for 15 seconds with that same leg. Repeat on both legs twice each set.

During the single leg pedals try and feel the full revolution of the crank and keep good tension in the chain. You should not feel a knock or a dead spot during the drill.


During the 20 minutes AE efforts spin with both legs in a cadence range of 90-100 rpm.

Sample Day 10

1:15:00
61.8TSS
AE Ride

This workout has a focus on building your Aerobic Endurance. Your goal is to stay in zone 2 Between 70-75% of your FTP while spinning in a cadence range of 90-100 rpm.

Sample Day 12

2:00:00
104.8TSS
AE Ride

This workout has a focus on building your Aerobic Endurance. Your goal is to stay in zone 2 Between 70-75% of your FTP while spinning in a cadence range of 90-100 rpm.

Sample Day 15

1:27:00
74.4TSS
AE with Single leg Spin Ups

During this ride you will work on single leg pedaling drills.

You will Unclip one leg and spin at an easy pace for 60 seconds. at the end of the 60 second you will gear up 2-4 gears and spring for 15 seconds with that same leg. Repeat on both legs twice each set.

During the single leg pedals try and feel the full revolution of the crank and keep good tension in the chain. You should not feel a knock or a dead spot during the drill.


During the 20 minutes AE efforts spin with both legs in a cadence range of 90-100 rpm.

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