How a Training Plan Works
Every good training plan is built from phases that progress you from foundation to peak fitness. Each phase has a specific purpose.
Base Phase
A base training block builds aerobic endurance over the weeks, focusing on low to moderate intensity rides (Zone 2-3). It gradually increases volume to improve fat metabolism, muscular endurance, and cardiovascular efficiency. Strength training may complement the rides. Recovery rides and rest days ensure proper adaptation, setting the foundation for future high-intensity efforts.
Classic Base
A classic base plan emphasizes endurance through low-intensity, high-volume rides, gradually building aerobic capacity and strength over weeks.
Base Plus
This base-plus block focuses on Zone 2 endurance rides but includes one weekly intensity session to maintain anaerobic capacity while building aerobic fitness.
Build Blocks
A build block gradually increases both volume and intensity, bridging the gap between base training and peak preparation. It focuses on improving overall fitness by incorporating more sustained efforts and intensity, while still maintaining aerobic conditioning. The goal is to enhance endurance, strength, and power in a structured manner, preparing athletes for the higher demands of a peak block specific to their event or performance goals.
Crunched Power
The crunched power block focuses on high-intensity efforts to give you maximum gain in the shortest period of time.
Fitness Cyclist
The fitness cyclist block is aimed around giving the fitness cyclist a period of training that puts a bit more focus on fun sustained intensity rather than such a heavy focus on periodization. It still starts easier and builds but the ultimate goal is overall fitness instead of top cycling performance.
Peak Blocks
A peak block is the final phase of training before a goal event. It focuses on sharpening fitness and fine tuning.
Big Climbs
If climbing is your weakness, this block is for you. It focuses on sustained efforts at a threshold and harder intensity workouts to get you up those hard hills.
Big Days
The big days block focuses on long, sustained efforts at at a more moderate intensity, building muscular endurance and aerobic capacity.