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Training Bible 3 month cycling base period program (6 to 10.5 hours per week)

Author

Rob Kelley

All plans by this Coach
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Length

12 Weeks

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Plan Description

This plan is focused solely on creating a solid base with which to build upon throughout the 2015 season. Your goal should be to maximize your results and with this you'll have each day of base phases 1-3 planned out. The philosophies are based on those of Joe Friel, creator of The Cyclist's Training Bible.

Good luck and go fast!

Rob Kelley

TRAINING BIBLE COACH

rob@ROKcoaching.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:00 hrs 3:00 hrs
1:30 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:00 hrs 3:00 hrs
1:30 hrs 0:45 hrs
—— ——

Training Load By Week


Training Bible Cycling

Training Bible Cycling

We coach beginners, professional cyclists and every skill level in between. Cyclocross, road, mountain bike, BMX and track. Joe Friel's Training Bible methodology is the core of modern endurance training methods and we are the experts. Our coaches have the appropriate certificates and practical experience. The combination is what sets us apart.

Sample Day 1

0:45:00
AA #1: Anatomical Adaptation #1

Follow prescribed routine

Sample Day 2

1:20:00
AT60: Aerobic Threshold Build

Warm up for 15 minutes. Keep heart rate in upper end of zone 2 for 1 hour. Cadence: 90-110 RPM's. Warm down for 10 minutes.

Sample Day 3

1:30:00
HC: High Cadence to 125

warm up for 15 minutes. Use as easy a gear as you need for these, and they are best done on a stationary trainer or rollers.
1 set: 105 RPM's for 5 minutes/1 minute rest. 110 RPM's for 5 Minutes/1 minute rest. 115 RPM's for 5 minutes/1 minute rest. 120 RPM's for 5 minutes/1 minute rest. 125 RPM's for 5 minutes/1 minute rest. 125 RPM's for 5 minutes/1 minute rest. 125 RPM's for 5 minutes/1 minute rest. 3 minutes at maximum RPM's. Warm down for 15 minutes.
Do each set to fail. 8 minutes recovery between sets.

Sample Day 4

0:45:00
AA #2: Anatomical Adaptation #2

Follow prescribed routine

Sample Day 4

0:30:00
EZ

zone 1-2 only. keep cadence between 90-100 after you are warm

Sample Day 6

1:30:00
LSD

Long Slow Distance. Do this in zones 1-3, but no more than 20% of the ride in Zone 3.

Sample Day 7

1:20:00
AT60: Aerobic Threshold Build

Warm up for 15 minutes. Keep heart rate in upper end of zone 2 for 1 hour. Cadence: 90-110 RPM's. Warm down for 10 minutes.

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