This plan is best for athletes who are seeking to build base fitness during the off-season or as a reset following the conclusion of a high-priority event. It is designed as a pre-cursor to an FTP Build Phase (multiple follow-on build-phase plans can be found here: https://www.trainingpeaks.com/coach/brianmusum)
The Base Phase of a cycling training plan constitutes an initial period of training primarily focused on establishing a solid aerobic foundation and enhancing overall endurance. During this phase, cyclists engage in longer, lower-intensity rides to develop their cardiovascular system, increase capillary density in muscles, and improve the body's efficiency in utilizing oxygen. This foundational work aims to lay the groundwork for more intense training phases by building resilience, improving overall cycling economy, and providing a platform for more specialized workouts in subsequent training phases.
•Days/Week: 4
•Hours/Week: 8-9.5
•Intensity: Medium
•Volume: Medium
Brian's coaching philosophy exemplifies a holistic approach: Fitness improvements are a result of a personalized training plan, proper nutrition, prioritized rest and recovery, and positive mental health.