12 Week- Base Builder

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

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.

Sample Day 2
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 4
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 7
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
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 10
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 11
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)

Brandon Davis
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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".

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