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Indoor Base For Off-road Cyclists - Time Limited MTB, Gravel, CX

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Indoor Base For Off-road Cyclists - Time Limited MTB, Gravel, CX

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
5 (3)

Length

13 Weeks

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 offroad cycling with indoor training combined with strength training. This plan maximizes the time you have!

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 strength workouts per week to help optimize power, body composition and strength. On bike, time is focused on coordination and intensity

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


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.




Is This Plan For You?

This plan is for someone with limited time and days to train.

It asks for 3-4 days on bike and 2 days strength (one day is strength + bike)

Weekly Volume ranges from 4 hours up to ~7.5hrs with options to extend and reduce volume.

You can use this plan by HR, Power or RPE (no device) - you do not need to use downloads as the title and description of each workout should allow for completion of the key elements of the workout.

If this doesn't describe you please See all of our plans here !



What Does It Include?

A test is provided to assess endurance and muscular endurance (threshold) and workouts are oriented towards improving those tests

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

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

Downloads are included for some bike workouts ( for Garmin / Zwift Etc ). Endurance workouts or simple workouts or ones focused on technical skill may not have download to avoid confusion and direct your focus on relevant information for the goal of the workout.



Do you have an Irregular Schedule or Want a Custom Training Plan?

Consummate Athlete offers a 3 months Made For You Plan, which eliminate much of the friction of pre-made plans because it takes your schedule, goals, equipment, and abilities into account Learn about 3 Month Made For You Training Plans


Please feel free to Email Peter for more details

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:58:00 03:05:00
Strength x2
01:14:00 01:00:00
Other x1
00:09:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
04:58:00 03:05:00
Strength
01:14:00 01:00:00
Other
00:09:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

~ Peter Glassford - Cycling Training Plans & MTB Coach - Ontario, Canada ~

Consummate Athlete - Cycling Coaching

Peter Glassford is a Mountain Bike Coach from Ontario, Canada

His business, Consummate Athlete helps busy adult athletes balance life and big adventures by focusing on Consistency, Confidence, Cross-training and Community! Our website offers articles and a podcast for anyone interested in a different perspective on endurance training as an adult.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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