8-Week Base Building (Beginner/Intermediate, Cycling, Reusable). Includes email access to coach.

Author

Tucker Olander

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling beginner intermediate masters power based tss based base period

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Summary

For cyclists with lofty goals for the coming season, a big aerobic base is crucial! A big base is equivalent to a massive Hemi engine which will power you through the season! A key to doing so will be time spent at SWEET SPOT!

The goal of this plan is to increase your training load week to week, as we increase your aerobic capacity. To do this, you'll complete long weekend rides and interval sessions during the week. The efforts are designed to accumulate more training stress (TSS) and achieve higher quality workouts. By the end of the training plan, you will feel comfortable at all intensities below FTP (time trial-pace) and be prepared to begin race-specific efforts.

Should you have any questions, please don't hesitate to contact Tucker directly at Tucker.d.olander@gmail.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:01

Tucker Olander

Ultreya, LLC

With over 12 years of racing experience and 8 years of coaching experience, Tucker Olander brings a wealth of knowledge to the table. Coach Tucker also holds a BS in Sports Medicine, so he adds academic proficiency to his practical wisdom. Whether your goal is to simply improve your overall fitness or to win a major event, Tucker can help you accomplish your goals!

Back to Plan Details

Sample Day 1

1:00:00
45TSS
Zone 2 Ride

No ride specifics today- use this to remind yourself why you love riding your bike! Keep the ride at a conversation pace and pick a fun route

Sample Day 2

1:30:00
86TSS
Sweet Spot: 3x10 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 3x10 min ON, 5 min OFF

Sample Day 3

1:15:00
83.5TSS
Over/Under: 4x5 min

Following a 20+ minute warm up in Zones 1/2, complete 4x5 min ON, 5 min OFF; start and finish each interval with a 30 second sprint! The sprints should not be all-out, but rather at "attacking pace"

Sample Day 5

3:00:00
143.3TSS
Tempo: 3x12 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 3x12 min ON, 6 min OFF

Sample Day 6

3:00:00
150TSS
3 hours/~150 TSS

Make the trainings; set a field on your device to show TSS throughout the ride to track your progress

Sample Day 8

1:15:00
56.1TSS
Zone 2 Ride

No ride specifics today- use this to remind yourself why you love riding your bike! Keep the ride at a conversation pace and pick a fun route

Sample Day 9

1:30:00
87.2TSS
Sweet Spot: 4x8 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 4x8 min ON, 4 min OFF

8-Week Base Building (Beginner/Intermediate, Cycling, Reusable). Includes email access to coach.

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