Base Low Volume
Author
Miles Gentry
All plans by this CoachLength
4 Weeks
Plan Specs
cycling beginner intermediate weightloss power based base period
Refund Policy
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.
Still have questions about this plan?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 |
Sample Day 1
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
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
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
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
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
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
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.