Cycling 12-Week Base Period (Sprint & Olympic) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 07:17
Training Load By Week
Average Weekly Training Hours 07:17
Training Load By Week

12 week cycling base building plan for an athlete that is looking to prepare for a sprint or Olympic distance triathlon.

Sample Day 1
1:25:00
HR Testing

***If you have a DO NOT HAVE A power meter or CompuTrainer,do this workout. If you have a power meter or CompuTrainer, do the workout titled "20' FTP Test" instead. YOU ARE ONLY DOING ONE OF THESE WORKOUTS!

***HR Testing -->WU: 20' easy spin in Z2, then 5x1' at >100 rpms w/ 1' easy spin recovery between spin ups, then 5-10' in Z2 to get loose. MS: 30' all out effort. Record your average HR for the last 20' of the 30' TT and send me that number via email so I can calculate your HR zones. CD: 10-30' in Z2

Sample Day 1
1:04:59
20' FTP Test

***If you have a power meter or CompuTraineR, if not, do the workout "HR Testing" instead. YOU ARE ONLY DOING ONE OF THESE WORKOUTS!***

WU: 15' easy then 5x1' at >100 RPM w/ 1' easy rec then 5' easy
MS: 20' all out TT. Find a course that minimizes turns, turn-arounds and traffic lights. Make sure the power meter is functional and ready. Make sure you don't start out to hard and fail at the end of the TT.
CD: 15' easy

Sample Day 2
1:00:00

WU: 5' loosen then 10x30" 1-leg drill alternating legs then 5' easy
MS: 30' Z2
CD: 15' Z1-2

Sample Day 3
1:00:00

1h Z2

Sample Day 4
1:00:00

WU: 20' Z1-2
MS: 10x1' spin ups to over 100 RPM w/ 1' easy spin rec (Z2-3... stay seated without bounching on the saddle)
CD: 20' Z2

Sample Day 6
1:00:00

WU: 20' Z1-2
MS: 8x3' as (1' left leg, 1' both legs, 1' right leg)
CD: 16' Z2

Sample Day 7
1:00:00

WU: 20' Z1-2
MS: 10x1' spin ups to over 100 RPM w/ 1' easy spin rec (Z2-3... stay seated without bounching on the saddle)
CD: 20' Z2