Base Phase training 14 weeks under 10 hrs per week $160.00-Adam Fivehouse USA Cycling LII

Average Weekly Training Hours 06:23
Training Load By Week
Average Weekly Training Hours 06:23
Training Load By Week

Base Phase Cyclist Training Plan-14 weeks under 10 hrs with strength training. Based on under 10 hours per week commitment with builds to 10 hours at the end of the plan. Periodization design of this plan is a three week build with a recovery week on week four, including rest days on Monday/Friday and suggested strength training. Recovery week has a benchmark test after the rest period to assess improvements in fitness. This plan will work to build current fitness or if you’re just getting started, provide a base phase; it includes some higher intensity workouts built in to provide improvement in lactate threshold. Workout intensities are based on zones that can be determined from a field test and or a lactate threshold test. Plan also comes with a detailed description document (downloadable after purchase) outlining many details.

Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on if this training plan will fit your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. The plan can be modified to decrease or increase the weekly hours to accommodate lower or higher annual training hour averages. Please contact us if you have any questions about this plan, we’ll help you decide if it will work for you.

Sample Day 2
1:00:00
65TSS
Cyclist Field test

Follow the instructions in the attached PDF to perform the cyclist field test. This will help you to estimate your lactate threshold heart rate and set your training zones. This will enable the training plan design to be effective. Please consider scheduling a Lactate Threshold test with Optimize Endrance Services in the future. This will give you the true snapshot of your current fitness from which to train.

Sample Day 3
1:00:00
40TSS
Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done. Attempt to stay at least 5RPM above last time performing this drill. Can be done on a trainer.

Sample Day 4
1:00:00
40TSS
Isolated Leg Training x7min

Isolated Leg Training (ILT) on trainer. Warm-up for 5-10min in Z1-2. After warm-up, alternate 20 seconds with 1 leg--other unclipped. Get a total of 7 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Can also be done outside, simply focus on one leg while the other remains clipped in.

Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Pull through the bottom by acting like your scraping mudd off of your shoe and then attempt to hit your knee on the handle bar to complete the revolution. These actions engage the hamstrings and hip flexors to facilitate neuromuscular adaptaions for a better pedal stroke. Become a 'Better Pedaler' to increase your efficiency and power output.

Sample Day 6
2:00:00
80TSS
Rolling hills seated Z1-2

Ride primarily in zones 1-2 on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings. Can be done on trainer if needed by changing gears or resistance.

Sample Day 7
2:00:00
AeT Steady State

Warm up 20-30 minutes. Then ride 1 hour steady at 30 beats per minute below your 5 zone. Cool down in Z1-2 time time prescribed is met.
Observe power at this effort if you have a powermeter. What was your average power for the steady state portion?

Sample Day 9
0:40:00
Indoors-Isolated Leg Training

Isolated Leg Training (ILT)on trainer. After warm-up, alternate 20 seconds with 1 leg--other unclipped. Get a total of 7 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence.

Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Pull through the bottom by acting like your scraping mudd off of your shoe and then attempt to hit your knee on the handle bar to complete the revolution. These actions engage the hamstrings and hip flexors to facilitate neuromuscular adaptaions for a better pedal stroke. Become a 'Better Pedaler' to increase your efficiency and power output.

Sample Day 10
0:45:00
Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done. Attempt to stay at least 5RPM above last time performing this drill. Can be done on a trainer.