Training Plan User Guide
Welcome to your BaseCamp Training Plan!
Thank you for joining BaseCamp! You will be following a personalized training plan created by Tim Cusick. Tim is a leading endurance coach who has had tremendous success coaching multiple world and national champion athletes, including Amber Neben and Rebecca Rusch. He is also the TrainingPeaks product leader for WKO, as well as the founder of BaseCamp and Velocious Endurance Coaching. He very much enjoys building for success for all BaseCamp athletes, including you!
You'll be receiving coaching and tips throughout BaseCamp, but we've collected here all our best tips for using your training plan and your TrainingPeaks calendar. Scroll through to check out each section, and if you still have a question, ask in the Facebook group or shoot us an email.
Step 1: How to navigate TrainingPeaks
Your TrainingPeaks account contains four key areas, all of which can be accessed through tabs in the top navigation bar. Check out TrainingPeaks' athlete user guide for lots more info!
The three areas you'll spend the most time in are the Home page, the Calendar, and the Dashboard, each pictured below.
Step 2: How to review your new training plan
Navigate to the Calendar tab to view your workouts. Scroll up and down to move through the weeks, and click on each workout to open it and read notes and details. The TrainingPeaks athlete user guide gives even more details.
Step 3: How to read your workouts
Each workout contains several phases: a warmup, at least one main set (MS), and a cooldown. You’ll be guided through each phase with its description, duration, target (power, heart rate, or perceived exertion), and, where appropriate, terrain. It's a great idea to get familiar with the workout layout before you start training.
Step 4: Testing and managing thresholds
Your workouts are based on your Functional Threshold Power (FTP) if you train with power data or your Threshold Heart Rate (tHR) if you train with heart rate data. Your threshold is typically established with a standard max-effort test workout with a 20-minute testing protocol.
Please note: Test workouts are not structured, because we want to go as hard as we can and not be limited by the structured format.
Once your testing is completed, you will need to enter your new functional threshold [ower (FTP) and/or heart rate threshold (tHR) into your TrainingPeaks account. To do this, you'll first need to interpret the results of your test.
Power Test Results
Your FTP is estimated as 95% of your peak 20-minute power output for the test workout (you can find the peak 20-minute power number in the “Power” screen of your workout). For example, if your 20-minute peak power for the test workout is 200 watts, 95% of 200 watts is 190 watts, so your new FTP is 190 watts.
Heart Rate Test Results
Your tHR is estimated as your average heart rate for the last 15 minutes of the 20-minute test effort. For example, if your average heart rate for the last 15 minutes of the test is 152 bpm, your tHR is 152 bpm.
Training is Testing, Testing is Training
You will see testing in all of our training plans. As Dr. Andy Coggan says, testing is training. Reaching for the power number pushes you to do your very best, tells you when it's time to change your threshold, keeps your power duration curve in check, and teaches you how to reach and perform. Whether you're racing, group riding, or joining events, learning how to test is a crucial part of your training.
Once you determine your threshold value, enter it in your TrainingPeaks account settings to get the most accurate workout data. Here's how:
Log into your account
Click your name in the upper right corner of the screen and click Settings.
Click on or scroll to the Zones section.
In each threshold type section (Heart Rate, Power, Speed/Pace), you can choose a Default value and a specific value for each sport type. If you have a different threshold for each sport type (such as a unique tHR for both running and cycling, for example), you'll want to set threshold and zones for each one. The Default value will be used for any sport type for which you haven't entered a unique value.
Enter your threshold heart rate, power, or pace, and then select your auto-calculation method.
Quick tip: You can view your zones right from your workouts!
In the video above, Tim demonstrates how to enter training zones for the 2021 Giddy Up Challenge participants.