14 week Base Building Plan - Advanced Cyclist

Average Weekly Training Hours 11:02
Training Load By Week
Average Weekly Training Hours 11:02
Training Load By Week

This plan is designed for the advanced cyclist that has been cycling for several years and is looking to take their training to the next level. This plan combines core and strength, along with specific cycling training sessions that will help adapt the body and get it ready for the next phase of speed. This plan is developed with the advanced cyclist in mind and has the ability to work in up to 18 hrs a week of training.

Sample Day 2
1:00:00
Strength workout w/ spin

5 min easy spin to warm up, and then complete 2 cycles of your strength workout, and then spin easy for 15 min on the bike.

Sample Day 3
2:00:00
Endurance ride - Option 3

WU: 20 min easy spin, give me 2 x 5 min x 5 (RI) min high cadence easy spinning
MS:2 x 30 min w/ 5 min easy btw, level 2, and spin easy in btw.
CD: 10 min easy spin.

Sample Day 4
1:00:00
Strength workout w/ spin

5 min easy spin to warm up, and then complete 2 cycles of your strength workout, and then spin easy for 15 min on the bike.

Sample Day 6
2:30:00
Endurance - Option 4

WU: 20 min spin easy
MS: 2 x 45 min w/ 5 min easy in btw zone 2
CD: 10 spin easy

Sample Day 7
2:00:00
EASY ENDURANCE SPIN

Just spin easy at a comfortably high cadence at endurance pace today.

Sample Day 11
1:30:00
USE THIS IF YOU TRAIN WITH POWER: 20 MIN FIELD TEST (POWER) - INDOOR TRAINER

WU: 15 min EZ, 5 min at LT wattage (time trial pace) and 5 min EZ. MS: Generally you would want to do this outside, but I like running tests on a trainer because it take the variables out. Give me your best 20 min, TT style all out effort. Work into it in the first 2 min, get into the fastest and most powerful rhythm you can maintain, and explode at the end. 5 min EZ. Finish w/ 15 min at Sub-LT HR. CD: 15 min EZ.

Sample Day 11
1:30:00
USE THIS IF YOU TRAIN W/ A HEART RATE MONITOR: 30 minute LT bike test

Warm up well by spinning for 20-30 minutes easy to moderate. Then ride a 30 minute time trial on flat course or up hill course (OR ON YOUR TRAINER). Punch HR monitor 'lap' button 10 minutes into Time Trial. This course needs to have no interruptions allowing for a consistant hard effort with no stops.
Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Your lactate threshold heart rate can now be used to calculate your training zones by going to your
Finish the workout spinning easy on your way home for 15 min.