3.6 - EPIC: BASE PERIOD - 20 Weeks Beg/Int Riders by Hunter Allen

Average Weekly Training Hours 11:56
Training Load By Week
Average Weekly Training Hours 11:56
Training Load By Week

EPIC 20 WEEK PLAN FOR BEGINNER/INTERMEDIATE CYCLISTS! Have you been stuck in a rut with training and not sure what to do next? Have you plateaued? Not sure how to improve on last season? Well, we’ve got the answer and now is the time to refocus, recommit, and take your next season to a new level… Get ready to make your next season not only your best, but most EPIC season yet! This all inclusive plan is going to guide you through your training for this season, as well as through your season. We have taken into account all of the factors that truly impact someone on the bike and implemented them so that you are prepared and ready for the most EPIC season to date! This plan includes not only on-the-bike workouts, but we have included strength training and yoga in the plan as well, as both are beneficial and will have you riding at your best. In your plan you will find an eBook that goes along with the strength training portion of this plan. This eBook will discuss why not only strength training is important, but what benefits it has, how to utilize it, and even has explanations (along with visuals) on how to do strength training exercises properly. This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This plan is built for the beginner/intermediate cyclist who has 8-12 hours to train each week. Good luck! You're going to do AWESOME!

Sample Day 2
1:00:00
50.9TSS
ENDURANCE Ride (1:00)

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!!
Terrain: Flat to Rolling
Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 3
1:00:00
50.9TSS
ENDURANCE Ride (1:00)

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!!
Terrain: Flat to Rolling
Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 4
1:00:00
50.9TSS
ENDURANCE Ride (1:00)

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!!
Terrain: Flat to Rolling
Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 5
0:45:00
22.7TSS
ACTIVE RECOVERY (:45)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 6
2:30:00
140.5TSS
ENDURANCE with NP Bursts 10 x :08 (2:30)

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2 sets of 3 x 1 minute Fast Pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 2.5 hours. Throughout the ride, do 10 x 8 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). For this workout, complete the BURST as an 8 second sprint effort, out of the saddle, and at an effort of 80% of what you would do a full sprint.
The goal is to get your cadence HIGH (over 105rpm), create a hard, sharp effort in the muscles and begin to improve your neuromuscular capacity.Make sure cadence stays high. Vary terrain.
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CD: 10-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
2:00:00
131TSS
ENDURANCE & Force 5 x 5 (2:00) 10' WU/CD

WU: 10 minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute of rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride in your Endurance Zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete 5 FORCE reps of 3-5 minutes each (5 minutes of rest between efforts) at Threshold (Power Z4, HR Z4, RPE 4-5). Force Reps are a big-gear, low-cadence effort targeting a cadence of 55-65 RPM and can be done on 1 mile climbs, slow upgrades or in headwinds. Complete the FORCE efforts as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
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CD: 10 minutes of easy spinning.

Sample Day 9
0:54:00
57.2TSS
SST 2 x 12 (:54) 10' WU/CD

These intervals are just under your time trial pace and made to teach you how to push a little harder and also to improve your threshold fitness.

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 12 Minute Intervals at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) with 5 minutes recovery in-between intervals, Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2.

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.