12 Week- Base Builder

Author

Brandon Davis www.wattagecottagecoaching.com

All plans by this Coach

Length

14 Weeks

Typical Week

2 Day Off, 4 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling base period

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Summary

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:30

Brandon Davis

Wattage Cottage Performance Consulting

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)

Back to Plan Details

Sample Day 1

2:00:00
Endurance

Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Sample Day 3

2:00:00
Endurance

Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Sample Day 5

2:00:00
Endurance

Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Sample Day 6

2:00:00
Endurance

Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Sample Day 8

2:00:00
Endurance

Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)

Sample Day 9

1:00:00
Active Recovery

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)

Sample Day 10

2:00:00
Endurance

Warmup 15min (60-75%FTP ; 70-80%FTHR) Main 1.5hrs (~80%FTP ; <85%FTHR) Cooldown 15min (60-75%FTP ; 70-80%FTHR)

12 Week- Base Builder

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