Updated: 01/11/2025

This reusable 12-week Master (40+) Indoor Base training plan aims to improve your aerobic endurance, fat utilization, body composition, and muscular endurance and prepare your body for intense training.

From the coach..., base training for master cyclists differs from base training for younger or less experienced cyclists. Master cyclists have more experience, higher threshold power and lactate tolerance than beginners. However, they also have less time and energy to train, have a lower VO2 max and recovery rate, and more accumulated fatigue and wear and tear; this base training for master cyclists takes into account these factors.

Who is this plan for: A master cyclist with years of experience and racing under their belt who needs to focus on quality over quantity and incorporate strength training to prevent injuries, improve their power output, and counteract the effects of ageing. (Can be used across all disciplines.)

When to start: Any time of the year. Or 5.5 months before your A-priority race.
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The Plan Layout

Four blocks. Each block has two weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week two is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.

Workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. The plan also includes nutrition and strength guidance to support training quality.

Day 1 of the plan starts with a functional threshold power test to ensure you are training at the right level.
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Key Features

Supportive environment — helpful guidance, not formal coaching.

Easy to follow, RIDEANDRACE.NET training plans are based on research and practical experience. Workouts include some cycling science terms, but everything is explained in plain, simple language.
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For direct purchases, a small adjustment can be made to better fit your schedule. If you have any questions or need help choosing a pre-built plan, please contact me directly:
Email: rideandraceinfo@gmail.com

Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net