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4 Week Bike-Focused Base Training - Block 1 of 3 (Int, No Gym/No Pool, by Power & Pace, TrainerRoad)


Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach

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4 Weeks

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Plan Description

What this Plan Includes:

- A heavy emphasis on bike fitness, both volume and quality
- Maintenance runs, including one weekly quality run session
- 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, 3 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 7-8 hours of volume.

The plan incorporates 7-1/4 to 7-3/4 hours of weekly training, plus two weekly strength sessions:
- 4 to 4-1/2 hours of cycling / 1 hour 30 minutes as your longest bike
- 2-1/4 to 2-1/2 hours of running / 70 minutes as your longest run

All Bikes Are TrainerRoad Workouts!

Each bike session is designed to be executed within TrainerRoad. Just search for the workout by name within the TrainerRoad app and start cycling!

All Runs Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. 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
Bike x4
4:15 hrs 1:30 hrs
Run x3
2:15 hrs 1:10 hrs
Swim x2
0:47 hrs 0:30 hrs
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
4:15 hrs 1:30 hrs
2:15 hrs 1:10 hrs
0:47 hrs 0:30 hrs
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Alison Freeman

NYX Endurance

I am a USAT Level II Endurance and IRONMAN® Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. I specialize in working with athletes new to long-course (IRONMAN® 70.3 and IRONMAN®) racing, as well as athletes with atypical or unusually time-constrained schedules. I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! - as well as in maximizing the efficiency of my athletes' training hours.

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