BASE Advanced "Big Ol' Base" - 8wks
This plan utilises the final phase of the longer 12wk plan so could be ideal for you if you have already been riding lots and want a ‘tune up’ before you tackle a more specific plan or direction.
This plan is designed to maximise the time you have to train, that goes without saying. Volume and intensity increase thought out the plan but with emphasis on the duration of sessions as the plan goes on, we won’t neglect the importance of low intensity stimulus or rest days. During the 8wk block there is a healthy mixture of building tempo sessions, sweet-spot on occasion and small threshold sessions. With overall emphasis on testing yourself aerobically with cadence variations and longer steady state efforts.
Please remember that I am a big advocate for flexibility in training, so if something doesn’t feel right, or it feels too easy…you can adjust accordingly using the troubleshooting.
8wks total split in to 2 weeks ON, 1 week OFF
Weekly Hours - 8-11hrs
Frequency - 5 workouts/week
Suitable for - More experienced and mature riders in their training years with the time availability to spend a good amount of time on the bike.
Time of Year - Winter/Off Season/4 months before Peak