Cycling Mid-Base - Intermediate - 12 Week (7-11hrs/wk)

Average Weekly Training Hours 09:05
Training Load By Week
Average Weekly Training Hours 09:05
Training Load By Week

Geared toward the intermediate cyclist or advanced cyclist in the mid-base phase of training. This plan will take a cyclist with a pre-existing base of easy to moderate training and improve cadence, force, and muscular endurance. This plan includes 7-11 hours of cycling each week.

Sample Day 1
0:58:00
2x8min Field Test - HR based

This is the CTS Field Test
10:00 easy-moderate spin to warm-up
1:00 fast pedal (easy gear, as high a cadence as you can manage)
1:00 spin (recovery)
2:00 fast pedal (easy gear, as high a cadence as you can manange)
1:00 spin (recovery)
1:00 max intensity at 90-95rpm
2:00 spin (recovery)
1:00 max intensity at 90-95rpm
4:00 spin (recovery)
*8:00 as high an intensity as you can manage at 85-95 rpm. Take a couple minutes to get up to the intensity.
10:00 spin (recovery)
*8:00 as high an intensity as you can manage at 85-95rpm.
10:00 spin (recovery)
*These are the intervals that we will look at heart rate and/or power to calculate your training zones.

Sample Day 2
1:00:00
Recovery Ride (1hr)

60min at 50-70% Field Test HR Easy spinning! Best to do on a trainer or very flat road to ensure very low effort level. It should feel like you are "walking" your bike.

Sample Day 3
1:30:00
Endurance Ride (90min)

Warm-up for at least 10 minutes and ride at 50-90% of your Field Test heart rate. Cool down for 5-10 minutes at the end of the ride.

Sample Day 4
1:15:00
Bike on/offs (75min)

10 min warm-up
5x30s on/30s off (on=easy gear, high cadence; off=easy spinl)
10min Endurance pace
5x1min on/1min off
20min Endurance pace
5x30s on/30s off
15min cool down

Sample Day 5
2:00:00
Endurance Ride (2hr)

Warm-up for at least 10 minutes and ride at 50-90% of your Field Test heart rate. Cool down for 5-10 minutes at the end of the ride.

Sample Day 6
1:00:00
PI, endurance, and drills (1hr)

10-15min warm-up 5x30s On/30s Off (On=easy gear but spin as fast as you can w/out bouncing, Off=easy pedal) 2min easy 4x1min On/1min Off 5min easy pedal 4x1min single leg drills (1min each leg, up-shift (harder gear) each set) 10min Endurance pace (50-90% Field Test HR) 10min cool down

Sample Day 8
3:00:00
Endurance Ride (3hr)

Warm-up for at least 10 minutes and ride at 50-90% of your Field Test heart rate. Cool down for 5-10 minutes at the end of the ride.

Nicole Odell
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NEO Endurance Sports & Fitness

I provide high-quality endurance sport coaching by applying current coaching best practices, up-to-date sport science, and frequent communication to position each athlete to achieve their individual performance goals.