Indoor Base For Off-road Cyclists - Time Limited MTB, Gravel, CX
Indoor Base For Off-road Cyclists - Time Limited MTB, Gravel, CX
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Peter Glassford
Length
13 Weeks
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.
Please feel free to email me peterglassford@gmail.com for more information.
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I also offer 3 months Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account https://consummateathlete.com/training-plans/
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Thank you for checking out my plans!
Peter
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
05:24:00 | 03:05:00 |
|
Strength
x2
|
01:46:00 | 01:00:00 |
|
Other
x1
|
00:09:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:24:00 | 03:05:00 | |
|
|
01:46:00 | 01:00:00 | |
|
|
00:09:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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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$106.24 USD for the first year, billed yearly.