12 Week Base
Mitchell Sides, BSed- Source EnduranceAll plans by this Coach
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This plan is designed to take riders from a low to moderate amount of fitness up to a transition or build phase. The plan builds time at steady state, tempo, and FTP to improve primarily aerobic fitness. This plan is best used as a preamble to a cycling season, and is well applicable to road, mountain, and cyclocross disciplines, as well as for bike leg training for triathlon.
The plan is in 3 cycles of 4 weeks each, which each include 1 rest week and 3 weeks where duration of tempo, sweet spot/steady state, and threshold intervals progress throughout each cycle. The plan can also be helpful for jumping into a season of racing with little or poor prior training for more advanced athletes. Simply replace the weekend workouts with racing and recovery as needed.
There is a small amount VO2max work as a precursor to a more full anaerobic or VO2 based build phase. This VO2 should be sufficient to begin an athlete's acclimation to higher intensity efforts.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:36 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:36 hrs||3:00 hrs|