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cycling

Base Endurance

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Workouts in this training plan can be exported for use with devices and apps. Learn More

Author: Giacomo Notari

Length: 7 Weeks

Tags: cycling, beginner, intermediate, advanced, masters, weightloss, power based, tss based, base period

Typical Week: 5 Bike, 2 Day Off

Longest Workout:
4:30 hrs

$65.00
At-A-Glance
Workouts in this training plan can be exported for use with devices and apps. Learn More

Author: Giacomo Notari

Length: 7 Weeks

Tags: cycling, beginner, intermediate, advanced, masters, weightloss, power based, tss based, base period

Typical Week: 5 Bike, 2 Day Off

Longest Workout:
4:30 hrs

Base Endurance

Average Weekly Training Hours 10:33
Training Load By Week
Average Weekly Training Hours 10:33
Training Load By Week

Base Endurance Plan 10-12h / week
First week easy and then start to work doing 2weeks of load and 1 week taper.
FTP Test at the beginning and end of the training program.

Sample Day 0
1:00:00
20.3TSS
1h AR

Active recovery.
Just an easy spin

Sample Day 1
1:30:00
59.4TSS
1h30' END

After wamr-up spend time in Z2

Sample Day 2
1:51:00
106.7TSS
Test FTP

Today is a test day!

30' Warm-up
3x1' @Z3 at 110rpm, rec 1'
5' easy
5' all out in a climb
15' easy
20' all out in a climb
Cool down

Sample Day 4
1:00:00
20.3TSS
1h AR

Active recovery.
Just an easy spin

Sample Day 5
2:30:00
127.9TSS
2h30' END

After warm-up spend time in Z2

Sample Day 6
3:00:00
156.2TSS
END

After warm-up spend time in Z2 also on climbs

Sample Day 7
1:00:00
20.3TSS
1h AR

Active recovery.
Just an easy spin

Giacomo Notari
|
NG Training - The science of cycling

2017-2018 Coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen

View all Training Plans by this Coach