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Base Builder - Livello Avanzato | 12 settimane 9-14h/settimana + Supporto del Coach

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Base Builder - Livello Avanzato | 12 settimane 9-14h/settimana + Supporto del Coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

ProCyclingCoaching™

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Perché acquistare da noi?
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Piano dettagliato e flessibile dell'ex allenatore qualificato e professionista del World Tour Jakub Novak.
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Alla fine dell'allenamento avrai un'ottima forma fisica di base e sarai pronto per iniziare un allenamento più specializzato.
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Quando dovresti iniziare il piano?
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Questo piano è meglio iniziare 6-8 mesi prima della tua prima gara con priorità A della stagione
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Cosa viene fornito con un piano di formazione:
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• ACCESSO ALLENATORE EMAIL per domande o aiuto con il tuo piano
• Riutilizza il tuo piano più volte, aggiornamenti inclusi gratuitamente
• SCEGLI tra molte varianti del piano in base al tuo LIVELLO e DURATA: puoi passare gratuitamente ai primi 7 giorni.
• Clienti soddisfatti al 100% con ottime recensioni
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Questo piano è per te?
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• Progettato per prepararti all'allenamento più specializzato e specifico per la gara che arriva più avanti nella stagione.
• Migliora il sistema aerobico, dimagrisci, aumenta la forza
• La formazione è construita da 9 a 14 ore di allenamento a settimana.
• 4-5 allenamenti a settimana
• Settimane più facili incluse per il recupero e l'adattamento ogni 4 settimana
• Allenamento più brevi sono durante la settimana e allenamento più lunghe nel weekend
• Test FTP regolari per monitorare i progressi e adattare le zone di allenamento
• Allenati usando Power Meter/Misuratore di potenza o Cardio frequenzimetro
• Allenamenti compatibili con Garmin, Zwift, TrainerRoad, Wahoo, Cyclops e altri
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Non sei ancora sicuro? Saremo felici di cambiare il tuo piano gratuitamente entro 7 giorni.
Supporto continuo via email da coach
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Assistenza via email:
Il nostro team di coaching qualificato è a disposizione per rispondere a qualsiasi domanda durante il primo utilizzo del tuo piano.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

recovery

Rest
day off or super easy ride on bike max 1h. recover both mentally and physically.
Details

stretching 15'-20'

Other00:15:00
See exercises here :

https://drive.google.com/drive/folders/1L8ncw9E4UJTAv5rw4digP3XTbvuNKmLm?usp=sharing
Details
Tuesday

Strength Training (SFR's) 4' climb

Bike01:43:0095 TSSStructured Workout
FOCUS

FTP: ✭✩✩✩✩
STRENGTH : ✭✭✭✭✩
ENDURANCE: ✭✭✩✩✩
SPRINTS: ✭✩✩✩✩

Today focusing strength with low cadence repetitions in climbs.

• Concentrate on smooth pedal strokes; relax the upper body, keeping it “quiet”. Relax the hands and neck. Really focus on the lower body.

• Focus on the working muscles: Quads, hip flexors, glutes and hamstrings. Your pedal stroke should be defined. Your heel usually drops down when doing them properly.

- rest of the ride endurance pace
Details

HEART RATE version

Bike01:43:00Structured Workout
Strength Training (SFR's) 4' climb
Details
Wednesday

Morning Ride: Fasting Endurance Ride + Pedaling Efficiency HR

Bike01:39:0066 TSSStructured Workout
Morning ride without breakfast, fasting with pedaling efficiency workout. Keep your power down today.

This day we focus primarily on endurance at lowest training zones to improve a fat burning metabolism, and to make your body utilize fats as a fuel on lower training zones, instead of carbs.

• just an endurance pace whole time, nothing too hard.

• 2 x 5 min continuously 30s pedal only left leg, and 30s right leg - on flat
Details

Optional: Yoga for Cyclists 20'

Other00:20:00
Yoga for Cyclists is designed for cyclists but is a great full body practice for everyone. A well rounded practice that will leave you feeling present, stretched out and open. Relieve stress and tension in the neck, open the shoulders, the chest, the hips, the hamstrings, the feet.

See the video guidance here :
https://youtu.be/YWzRE1BiAvw

Activate through your core and learn to activate in all the places that support you through the spine, the center plumb-line. This practice invites you to really pay attention to the body in a way that will up your game in sport and in life. Physically, yes. But mentally too.

With Adriene - www.yogawithadriene.com
Details
Thursday

Flats High/Low Cadence - RPM Work

Bike01:52:00114 TSSStructured Workout
FOCUS

FTP: ✭✭✩✩✩
STRENGTH : ✭✭✭✭✩
ENDURANCE: ✭✭✩✩✩
SPRINTS: ✭✩✩✩✩

Today focusing on pedaling, cadence, tempo and strength.

• Low/High RPM flats - , segment where you don't have to break or stop, with following cadence :
#1st 8 min 55-65rpm - LOW
#2nd 8 min +105rpm- HIGH
#3th 8 min 55-65rpm - LOW
#4th 8 min +105rpm- HIGH
#5th 8 min 55-65rpm - LOW
recovery between 3-5min,

- rest of the ride just endurance pace, Zones 1-3, nothing too hard
Details

HEART RATE version

Bike01:52:0099 TSSStructured Workout
Flats High/Low Cadence - RPM Work
Details
Friday

recovery

Rest
day off or super easy ride on bike max 1h. recover both mentally and physically.
Details
Saturday

Climbs 20' Tempo

Bike02:20:00132 TSSStructured Workout
FOCUS

Today's focus on long climb with lots of medium pace and low/high cadence :

• 2 x 20 min climb with tempo, consistent power and cadence. focus on pedaling - all the way up and down pedal

- rest of the ride your own pace, ideally at endurance pace, with recovery/endurance between climbs

- last 10 min easier cooldown
Details

Heart Rate version

Bike02:20:00120 TSSStructured Workout
Climbs or Flat 20' Tempo
Details
Sunday

Fasting + Long Endurance HR

Bike04:05:00188 TSSStructured Workout
FOCUS

FTP: ✩✩✩✩✩
STRENGTH : ✭✩✩✩✩
ENDURANCE: ✭✭✭✭✭
SPRINTS: ✩✩✩✩✩

This day we focus primarily on endurance at lowest training zones to improve a fat burning metabolism, and to make your body utilize fats as a fuel on lower training zones, instead of carbs. Fasting helps to achieve this.

- No breakfast before training, just water.

- After 1-1,5h of training stop to eat some smaller breakfast ( you can either go back home or stop along the way. You can stop up to 1h )

- rest of the ride endurance pace.
Details

Saturday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x8
17:02:00 05:10:00
Other x4
00:29:00 00:20:00
Day Off x2
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
17:02:00 05:10:00
Other Other
00:29:00 00:20:00
Rest Day Off
—— ——
Strength Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Jakub Novak

ProCyclingCoaching™ by Avantias

Jakub Novak is a performance cycling coach and a former professional cyclist with a renowned international reputation. He holds a Certificate in Science and is accredited by several prominent governing bodies in the cycling world, including the UCI, Cycling Australia, USA Cycling, TrainingPeaks, and WADA.

During his career as a pro cyclist, Jakub rode for the UCI World Tour BMC Pro Racing Team, where he competed alongside Tour de France winners and multiple World Champions.

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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