12 Week- Base Builder
Author: Brandon Davis www.wattagecottagecoaching.com
Length: 14 Weeks
Tags: cycling, base period
Typical Week: 2 Day Off, 4 Bike
Longest Workout:
4:00 hrs
Author: Brandon Davis www.wattagecottagecoaching.com
Length: 14 Weeks
Tags: cycling, base period
Typical Week: 2 Day Off, 4 Bike
Longest Workout:
4:00 hrs
12 Week- Base Builder
Athlete should have 8-15hrs/wk to train, some level of experience training but not advanced this is geared toward the beginner/novice. This is designed for the cyclist seeking a structured plan to build base and have a strong foundation to build their fitness on for the coming season, be it mountain or road. Easy to follow workouts on a "3wk on, 1 wk off" format to allow for adaptation and recovery, all in an effort to increase your aerobic capacity before beginning heavy interval work.
Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)
Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)
Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)
Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)
Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)
This is an EZ spin to shake the legs out and prepare for the next days workout, also good to do after a roadrace or mtn bike race as a "cooldown"; spin at varying cadences but lean toward the higher end of your comfort range for the majority of the recovery ride (<55%FTP or <68%FTHR)
Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)
Please View my website (www.wattagecottage.cc ) for info on monthly coaching options.
You don't NEED a power meter to utilize my services. However if you are seeking max potential as an athlete or are time crunched then it's a tool you should seriously consider. Afterall "What gets measured gets managed".
Personalized Coaching and Custom Training Plans for Road-MTN-CX, Bicycle Fitting Services, Strength Training for Cyclists, Testing(est. training zones HR and or Power)