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3 Months of Time Limited Base - Features Smart Trainer Downloads + Strength Workouts

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Peter Glassford

All plans by this Coach
No Ratings

Length

13 Weeks

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.

Still have questions about this plan?
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

3 months of Base/General Prep Period training to get you fit and ready for discipline-specific off-road preparation with limited time spent training. Weeks range from 4 hours up to 7.5hrs with options to extend and reduce volume.

This plan builds your capacity for tempo/sweet spot while also working on skills like single-leg pedaling (and clipping in). It uses short workouts, mostly under an hour and 2-3 strength/core per week to help optimize power, body composition and strength. On bike, time is focused on coordination and intensity

You can use Power (via description and/or downloads) and/or Heart rate (using the description)

As relevant Bike workouts in this plan includes a DOWNLOADABLE WORKOUT FOR ZWIFT / TRAINER ROAD / GARMIN ETC, A few workouts are so simple that no download is provided (e.g. 30min recovery)

Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your events. PDF Downloads and directions are included in this plan. 2 different routines are used for this 12 week plan

Workouts provide options for outdoors or indoors and some cross-training depending on your location.

This plan is best applied 3-8 months ahead of your competition season to allow 3+ months of specific/Build phase for your specific event.


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Not sure if this plan is for you? Email me peterglassford@gmail.com

Note that if you have an irregular schedule or specific needs for scheduling/workouts I offer a 3 month 100% made for you plan for only $99 -> http://smartathlete.ca/training-plans/
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Thank you for checking out my plans!

Peter



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
4:59 hrs 2:00 hrs
Other x3
0:06 hrs 0:30 hrs
Strength x2
1:43 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:59 hrs 2:00 hrs
Other
0:06 hrs 0:30 hrs
Strength
1:43 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Peter Glassford

Consummate Athlete Coaching

Consummate Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

  • Trainingpeaks - Pre Made Training Plans (price and duration varies)
  • 3 Month 100% CUSTOM Plans are only $99 CAD - no calls, emails or adjustments
  • Monthly (bronze) - Monthly Programming,
  • Weekly Coaching (silver) - email communication, some adjustments
  • Daily Coaching (Gold) - emails, calls, adjustments

Other Services: Strength, Kinesiology, Bike Skills, Phone Consult

$39.00 - Buy Now