3 month base build with strength- 180 hours total

Average Weekly Training Hours 14:06
Training Load By Week
Average Weekly Training Hours 14:06
Training Load By Week

This is a 3 month base building plan for the cyclist who completes 650 hours per annum. About 180 hours are planned during this base building period. Strength training is incorporated. It is expected that the cyclist starting this plan is experienced and is already physically fit.

Sample Day 1
0:45:00
SM, 2 sets

WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to:
http://tiny.cc/0rBbU
or see Joe Friel's Training Bible book.

Sample Day 2
2:00:00
Tempo intervals

BT: Tempo intervals. Road or trainer. Do 4-5 x 6 minutes at power zone 3 (2 minute recoveries). Relax! Smooth pedaling. 85-100 rpm. Aero.

Sample Day 3
0:45:00
SM, 2 sets

WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to:
http://tiny.cc/0rBbU
or see Joe Friel's Training Bible book.

Sample Day 4
1:30:00
Force reps, gear mashing

BT: On a flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. Staying seated, drive pedal down at max effort for 12-15 revolutions of cranks (count only 1 leg). Start a new one every 3-5 minutes.

Sample Day 5
1:30:00
Form sprints, z5

FORM sprints. Warm up & do 6-8 x 8-12 second sprints at power zone 5. Slight downhill/tailwind. FORM! about 5 minute recoveries. NOT ALL-OUT.

Sample Day 6
3:30:00
Rolling, BCR, less than z3

Ride on rolling course. Big chain ring. Power no greater than power zone 3. Mostly zones 2-3. Seated on most hills.

Sample Day 7
3:30:29
Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Brian Kall
|
Go Full Gas Performance Cycling Coaching

I offer custom and off the rack plans for riders of all skill levels whether you are targeting elite level racing or general fitness and speed. I love to communicate directly with my athletes and don't impose any time restrictions. Contact me at coach@gofullgas.com.