A 12 week plan for cyclists for the base period of training. This 12 week plan gives the cyclist wanting to improve a challenging program that progressively increases in difficulty each week for 12 weeks. This program will prepare the cyclist for the race specific or event specific Build phase.
BT: On the road, ride "normally" for 30-45 minutes to warm up. During the warm up period, do 3-4 hard efforts at maximum effort of 1.5 minutes with at least 3 minutes of recovery between each effort to help open up the legs for the test.
Then, on the trainer or a flat to gradual uphill road, perform 2 x 10 minute efforts as hard as you can go. At the conclusion of the effort, pedal easily in the little ring for 12 minutes. .
Please use the lap button on your computer so that you can see when the 10 minute efforts begin and end for analysis.
It's extremely important that we get accurate power and or hear rate data for the 10 minute efforts. This will be used to determine your training zones for the remainder of the program.
Cool down easily for at least 10 minutes.
Ride in Zone 1 on a flat to rolling course. Don't go into Zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.
BT: On short hill or on a trainer. Use a gear that allows only about 50-60 rpm.
While in the saddle drive the pedals down as hard as possible for 30 seconds.
Do 10 of these starting a new one every 3 minutes after warming up. Heart rate is not observed.
Very easy recovery spin on a mostly flat course in small chain ring. No higher than Zone 1. Light pressure on the pedals. Comfortably high rpm focusing on pedaling skills. Flat course. Avoid hills if at all possible.
Find a hilly course of varying length and steepness. Ride primarily in your Zone 2 heart rate. On the hills, ride so that your heart rate moves into your Zone 3 heart rate. Once over the top, allow your heart rate to drop back down to Zone 2.
This ride should be ridden primarily in your Zone 2 heart rate zone. Cadence should be around 90-100 rpms.
On the road or trainer warm up for 15-20 minutes and then do 30 efforts of 30 seconds letting your heart rate rise to Zone 3 with 30 seconds of easy spinning allowing your heart rate to fall to Zone 1.
Keep the cadence around 100 rpms.
This is not an all out sprint/anaerobic effort.
After the efforts, spend the remainder of your ride time riding comfortably in Zones 1-2.