Road Base Builder
Evergreen | Road Cycling | 6 Weeks | Coach: Mark Fenner
Browse Training Program
Wk 1 Getting started | THR Test
Getting started with the Road Base Builder Plan – understanding the schedule ahead, readuing & understanding the training program, how to move sessions to suit your lifestyle & availability.
Wk 2 Over-Training, Missed Workouts & Sickness | Base Builder
This week, our exercises will progress as our body adjusted from last week’s training. We also want to avoid a very common thing that happens with the self coached athlete; Burn-out, Overreaching and Overtraining – so we’ll be addressing this topic this week.
Coach Fenz will also discuss how to understand signs of the common problems of athletes and reducing the risks, managing sickness and recovery.
Wk 3 Nutrition & Hydration | Short Recovery
This week, Coach Fenz will discuss with Dean (TORQ Nutrition Australia) about the proper carbohydrate intake depending on your event or race.
Wk 4 Bike Setup | Base Builder
As we progress on our training, we’re going to add the intensity of the exercises as our body has already adjusted from the last few weeks of training.
Also, Coach Fenz will be discussing the Bike Setup for road bikes and some critical bike checks befor going out on your rides.
Wk 5 Bike Skills - Descending & Climbing Skills | Base Builder
This week we look at bike skills – in particular, descending & climbing skills. Learning & practicing these fundamentals will save you crucial time on your ride & will improve your cycling safely also.
Wk 6 Final Week | Test Week
This last week of training, this will be our Test Week. We’ll get to see your improvements from the past weeks of Base Builder training.
Before our 6 week plan ends, Coach Fenz will show us his “Motivation and Goal Setting of Success”. He also wants us to know our Road Cycling Goals; Short Term, Mid Term & Long Term Goals.
This Plan
How do you develop your aerobic base condition? What training methodologies deliver the best results for your valuable time to set the foundation for future training?
At FTP Training we develop training plans that are not just regular plans to follow, they have been developed using the training methodologies that have helped athletes from club riders to World Tour achieve their personal bests in events and races all over the World. The very same principles and structure we use to coach the leading Continental road team in Australia the IsoWhey SwissWellness team along with master’s riders alike, to win races and hit PB’s in events all over Australia. Each program has been developed specifically to maximise the time available to deliver amazing results with improved fitness.
The plan comes with all the vital knowledge to aid performance in weekly content videos and downloadable information packs. We have advice from leading experts and professional riders on how, what and why. We have videos on strength and conditioning/stretching with some of the best in the business, nutrition and hydration along with tips on bike setup & checks before & after you ride. If you really want to improve your fitness then sign up and get started on the journey to becoming fitter, faster and stronger than you ever thought possible.
[memb_has_any_tag tagid=1841 not=”not”]NOTE: To get access to this training program, simply purchase a CLUB membership & you’ll have full access to this training program + more.
[/memb_has_any_tag][memb_hide]BUTTON TO NON CLUB MEMBERS HOW TO GET ACCESS – BUY CLUB MEMBERSHIP[/memb_hide][memb_has_any_tag tagid=1841 not=”not”]
Join the FTP Training CLUB
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- 6-9 hours per week
- PDF Training Program
- Written in your Today’s Plan Calendar (CLUB Plus members)
✓ All ages
✓ Beginner to intermediate fitness & cycling skill level
✕ Advanced fitness & skill level – we recommend 1:1 Coaching
- If you’re a CLUB member, click on the ‘Enrol’ button on this page.
- Once complete, you’ll be taken to a confirmation page.
- When you come back to this page (or refresh it) you’ll have immediate access to week 1 & your training program will officially START THIS COMING MONDAY 7AM SYDNEY TIME.
- Each following Saturday you’ll be given access to that upcoming week of training program & content to focus on for that week.
How many hours do I have to train?
We’re firm believers of training smarter, not just harder. It all depends on what you want to get out of your cycling – but we recommend at least 5-6hrs a week to see some measurable progress. Most of the training programs come with an option of 6, 9, or 12 hours of availability you can pick from.
What gear do I need?
We suggest at a minimum – a heart rate monitor & a cycling head unit.
We prefer using a power meter over a heart rate monitor – but both can work.
Training Program Content
Meet Your Coaches
Mark Fenner
(Fenz)
I’ve been involved with cycling since I was 10 years old. My passion for cycling has led me to race both road and mountain bikes in England and Europe, which led me into learning more around the science behind the sport. I love helping others achieve their absolute best – I’ve lectured Sports and Exercise Science, Anatomy and Physiology in England, been an outdoor educator and motivator at The Scots College and have received several qualifications from degrees to certificates.
Have a Question?
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