Training Techniques and Physiology 

What are my priorities during Base Phase Training?

During your Base Phase the priorities are:
1. Strength
2. Aerobic threshold
3. Aerobic Capacity

The reason:

The base phase is designed to take the time to fully establish your basic fitness abilities of endurance, force, and speed skills. This will be the longest period of your training plan. You may ahve to take a full 12 weeks to develop a strong foothold before launching into high-intensity training. Typically you can divide this into 3 periods, Base 1, Base 2, and Base 3. The volume of training will grow in each base period as cross training phases transition to on-bike training.

What are the standards for FRC?


Men Women
Range 9.0-35.1kJ 6.2-24.2kJ
Average 18.2kJ 13.2kJ
Standard Deviation 4.7kJ 4.0kJ
High 22.9kJ 17.2kJ
Medium 13.5-22.9kJ 9.2-17.2kJ
Low <13.5kJ <9.2kJ


Cusick, T. (2016, June 29). Building Pmax & Functional Reserve Capacity (FRC). Retrieved from TrainingPeaks:


What can I do with a big FRC?
  • Long finishing sprints
  • Drive strong break efforts
  • Chase down strong break efforts
  • Power climber
  • Leadout



Cusick, T. (2016, June 29). Building Pmax & Functional Reserve Capacity (FRC). Retrieved from TrainingPeaks:



What is RPE?

This is the scale we will us to show the intensity of your workouts without a power meter.

The Rating of Perceived Exertion (RPE) scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.

Active Recovery
0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate

4 – Somewhat Heavy (Lower Endurance)
5 – Heavy (Upper Endurance)

6 – Challenging Aerobic

7 – Very heavy – Lactate Threshold
8 – Climbing – solid 8

VO2 Max
9 – VO2 Max
10 – Very, very heavy – Sprint

Additional reading

What is your Functional Reserve Capacity (FRC)?

The total amount of work that can be done during continuous exercise about your Functional Threshold Power (FTP) before fatigue occurs. Units are kJ or J/kg.

What should I do on my day off?

Here is your checklist for your Day Off Routine:

  1. Read over your TrainingPeaks week and add make sure you have updated and commented on last weeks workouts.
  2. Check your bike out today. Is it clean? Lubricate the drive train.
  3. Check the weather for the week. Do you need to rearrange your calendar? Make sure to get in your key workouts/breakthrough workouts.
  4. Plan your nutrition for the week.

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