4 Week Bike-Focused Base Training - Block 1 of 3 (Beginner, No Gym/No Pool, by Power & Pace)
Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon CoachAll plans by this Coach
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What this Plan Includes:
- A heavy emphasis on bike fitness, both volume and quality
- Maintenance runs
- Swim stretch cord workouts, to maintain swim fitness while pools are closed
- At-home strength training sessions for strength maintenance while gyms are closed
About the Plan:
This 4 week plan is designed for athletes who want to use their time before beginning race-specific training plans to improve their bike fitness. It’s great for athletes who have experience with training zones and interval workouts, and want to include both quality and endurance hours in their training.
A typical week has 2 swim stretch cord workouts, 4 bikes, 2 runs, and 2 at-home strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays.
Workout Distances & Durations:
Prior to starting this plan, you should have consistently completed training weeks with 5-7 hours of volume.
The plan incorporates 5-1/2 to 6 hours of weekly training, plus two weekly strength sessions:
- 3 to 3-3/4 hours of cycling / 1 hour as your longest bike
- 1-1/4 hours of running / 50 minutes as your longest run
All Bikes and Runs Are Structured Workouts!
The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or power targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers, as well as into trainer software such as Zwift. See the Structured Workout Help Page for more information.
A Website Just for Coach Alison’s Athletes!
Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:22 hrs||1:00 hrs|
|0:47 hrs||0:30 hrs|
|1:16 hrs||0:50 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:22 hrs||1:00 hrs|
||0:47 hrs||0:30 hrs|
||1:16 hrs||0:50 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter