This training plan has been put together by Dr Garry Palmer, and uses the training principles in his book Elite Performance Cycling: Successful Sportives.
The training plan uses a focus of heart rate based sessions (however for sportive riders who use power, the sessions can easily be switched to power based efforts), and assumes the rider has a lower level of fitness, and want to use this plan to build a reasonable base of fitness over 8 weeks. The plan varies between 4 to 6 hours per week and has 2 or 3 REST days per week.
The objectives of this plan are in increase endurance fitness, raise training volumes, and indirectly improved FTP. The plan follows a simple principle of using at least 2 rest days in a week, and has only one session per day. There are also infrequent threshold and unstructured rides.
Training Plan - Cycling Base Build Phase 1 (4 - 6 Hrs Per Week)
Sportstests' Dr Garry Palmer provides the ultimate personalised coaching & sports testing for cyclists, triathletes and runners. Whether you're a beginner or an elite athlete, knowing your personalised training zones will help you improve faster and to a higher level.
Testing provides a wealth of information such as your Vo2 max, aerobic threshold, lactate threshold, aerobic capacity and much more. Knowing how hard to train and where your weaknesses lie will help you become a better athlete.