8-Week Base Building (Beginner/Intermediate, Cycling, Reusable). Includes email access to coach.
Author
Tucker Olander
All plans by this CoachLength
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
Sample Day 1
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
After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 3x10 min ON, 5 min OFF
Sample Day 3
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
After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 3x12 min ON, 6 min OFF
Sample Day 6
Make the trainings; set a field on your device to show TSS throughout the ride to track your progress
Sample Day 8
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
After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 4x8 min ON, 4 min OFF