Base Cycling Program (4 weeks)

Average Weekly Training Hours 05:45
Training Load By Week
Average Weekly Training Hours 05:45
Training Load By Week

Some general exercise is needed before following this plan. Stay safe and stay hydrated.

Sample Day 1
0:45:00
Recovery spin (optional)

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 1
4mi
Phase ME Strength week 1

Click on paper click to download picture attachments.

Sample Day 2
0:45:00
Hill intervals, stand, 4x 4 minutes at HR4-5

BT: Warm up well. On 8% grade or Big chain/15 do 4 x 4 minutes at Heart rate 4-5, 85-95 rpm (1 minute recoveries). Head up. Otherwise, heart rate zone 1-2.

Sample Day 3
1:00:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 4
4mi
Phase ME Strength week 1

Click on paper click to download picture attachments.

Sample Day 5
1:00:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 6
1:30:00
Group ride, how you feel

BT: Group ride. Ride how you feel today: If tired, sit in at heart rate 1-3 zones; if fresh, ride race efforts in all zones. Be smart.

Shawn Crotto
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Shawn Crotto Training

As a Trainer and a Coach Shawn has helped many athletes get in shape and reach their goals. He has coached beginners to high level Olympic athletes. He is an accomplished triathlete with over 15 years of experience and the knowledge required to help others reach their goals. His focus is on Endurance/Triathlon Coaching and Personal Training. Whether you are looking to get back in shape or finish an Ironman, Shawn will help you to define your goals.