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Base Training Part 2: 4 weeks of Surge Workouts with Coach Video Support

Browse More Plans

Base Training Part 2: 4 weeks of Surge Workouts with Coach Video Support

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Scott Maclean

All plans by this Coach

Length

4 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

Part 2 of 3 Base Training 4 week blocks

In Part 2 you will have coach video support in all your workouts as you surge your power and HR in workouts that you push up your tolerance levels. Work to time that suits you and enjoy the sweat and of course the progress.

Don't forget you have qualified for a discount code for part 3

You'll find it in the final workout

You have option of buying full 12 weeks or trying out the first 4 weeks. If you purchase part 2 you will receive a discount coupon code for part 3.

4 week BASE Training Plan to boost your aerobic conditioning and increase your resistance to fatigue. You will gradually build increased tolerances to the accumulation of lactic acid during these progressive workouts.


We test at the start and at end plus we also have some decoupling sessions. One in the middle and one at the end.

The plan has has coach video links in all workouts

Want More - then join the Kinetic Members Facebook Group

https://www.facebook.com/groups/Kinetic365/

You can also find more of the Coach at his YouTube channel - Kinetic Cycle Coaching or via link below

https://www.youtube.com/channel/UCwTYULcvEFyNihNc_5DVJLg

How it Works

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Track Your Progress

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Monday Recovery or Rest Day Spinner

Bike00:40:0028 TSSStructured Workout
Obviously all depends on the weekend rides. Use your common sense and REST fully if the legs are fatigued.

If you climb on the bike to spin then keep it low level and build up. Feel free to spin up into some fast cadence drills over short periods of time.


Watch Video

https://www.loom.com/share/f718353a2f3949a6be305c7ea0f2a7de
Details
Tuesday

Surge Aerobic Sliders #1: 2 x 20 mins with 20 sec surges

Bike01:00:0051 TSSStructured Workout
You now start your surge work BUT we stick with the 20 mins. There are extra options in the video. It is important to keep the surge at 105-110%. Then just lower it back down gently to 70-80% FTP. You complete 4 mini blocks to give you the 20 mins and then spin easily for 3 mins before repeating.

Watch the Video for more tips:

https://www.loom.com/share/853f25e5d3f446faaad56c48c44205bf
Details
Wednesday

Switch down but stay switched on

Bike01:00:0049 TSSStructured Workout
Easy riding session - I want plenty of this at present - use your heart rate to guide you as well. You can REST if you need it from yesterday or just push Zone 1. This session is just about turning the legs and keeping the commitment levels dialed in for what is to come :) 30 mins is fine or more if time is available - remember it's not about more time etc at present! It's about turning up!

Watch Video
https://www.loom.com/share/bdecab33439c4706af3eb2a9bf2ece44
Details
Thursday

Surge Aerobic Sliders #2: 2 x 20 mins with 30 sec surges

Bike01:00:0053 TSSStructured Workout
Your 2nd surge workout with the same 2 x 20 mins BUT we increase the surge to 30 secs now with 4.30 mins cruise. 3 mins rest and then repeat

Watch the Video for more tips:

https://www.loom.com/share/d81a7ac3affd47eeaccc7aa1c38d2210
Details
Friday

REST Day

Rest
Important day - rest up and even find time to plan ahead in terms of routes and foods.

Watch Video

https://www.loom.com/share/2d387f70964142b1838683cd529348fa
Details
Saturday

Push and YoYo the TEMPO

Bike02:30:00168 TSSStructured Workout
In this session you are building on the work from midweek. I have set it at 10mins at 85-95% with 5 mins at 70-80% - I have set the block of work at 90 mins but control this with the time you have. Ideally you are on the road but if not then the turbo has to do. Results come with hard work! Aim to push through each 10 min block with slightly more power but aim to keep with the 95% limit.
Details
Sunday

Optional Back to Back effort - Test how you feel...

Bike02:00:00100 TSSStructured Workout
...meaning that it depends on what happened yesterday and how you trained and HOW you fueled afterwards.
Eve if you can manage one hour in the morning then great - just spin in zone 1 and then into zone 2 - nothing more - BUT fuel and drink well and keep your recovery going from yesterday.

If you didn't manage yesterday then do it today and we can just spin recover or rest tomorrow

WATCH VIDEO

https://www.loom.com/share/efbdbb4ec1d8449e8b0647bd541d38eb
Details

Tuesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
07:40:00 03:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
07:40:00 03:00:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Scott Maclean

Kinetic Cycle Coaching

Scott Maclean is an international level coach and bike fitter with over 30 years experience. Coach Scott has a proven track record that spans the full spectrum of cycling levels and abilities that stretches from Olympic athletes to absolute beginners.
Scott works with all age groups and offers one to one personalised coaching and training, club and team coaching seminars, training camps, bike fits, DNA testing, nutritional planning and motivational support.

View all Training Plans by this Coach
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  • 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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