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Mid Volume Full Base Plan

Author

Tyler Clark

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

cycling intermediate masters weightloss time goal multi day power based hr based tss based base period

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Plan Description

This plan combined all three of my mid volume base plans creatong a three month base season for you. It is designed to help riders build the base they need to both get into shape as well as build off of for there season goals. It is imporant to get three months worth of base riding in before getting into high intenisty training or racing and this plan does that for you. Month 1 and 2 slowly increase volume so that when you reach month 3 we can incorperate tempo and threshold training that will help further build your aerobic endurance and prepare you to begin higher levels of intensity



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
12:30 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
12:30 hrs 4:00 hrs
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Tyler Clark

Evolve Training Co Head Cycling Coach

I am a U23 Mountain and Cyclocross racer currently racing for Homestead Racing and Brevard College. My training philosophy involves using a combination of polarized and sweat spot training to help you become a more well rounded and therefore faster rider. With the use of these training methods, I will be able to help you reach your cycling goals at whichever level you compete.

Sample Day 1

2:00:00
87.1TSS
Zone 2 Ride

Keep it zone 2

Power Zone btw 56 - 75% of threshold
Heart Rate btw 69 - 83% of HR threshold

Sample Day 2

2:00:00
87.1TSS
Zone 2 Ride

Keep it zone 2

Power Zone btw 56 - 75% of threshold
Heart Rate btw 69 - 83% of HR threshold

Sample Day 3

2:00:00
87.1TSS
Zone 2 Ride

Keep it zone 2

Power Zone btw 56 - 75% of threshold
Heart Rate btw 69 - 83% of HR threshold

Sample Day 4

1:00:00
20TSS
1hr Spin (Sub 150watts)

Sample Day 5

2:00:00
87.1TSS
Zone 2 Ride

Keep it zone 2

Power Zone btw 56 - 75% of threshold
Heart Rate btw 69 - 83% of HR threshold

Sample Day 6

3:00:00
130.7TSS
Zone 2 Ride

Keep it zone 2

Power Zone btw 56 - 75% of threshold
Heart Rate btw 69 - 83% of HR threshold

Sample Day 8

2:00:00
87.1TSS
Zone 2 Ride

Keep it zone 2

Power Zone btw 56 - 75% of threshold
Heart Rate btw 69 - 83% of HR threshold

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