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BASE - Offroad = MTB, Gravel, Cyclocross

Browse More Plans

BASE - Offroad = MTB, Gravel, Cyclocross

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
4.4 (5)

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




Great choice! This is One of the Top 10 Plans on Training Peaks!




This plan is a Base or 'General Preparation' plan. It is meant to help you gradually accumulate general fitness for offroad cycling disciplines. This plan is meant to precede a 'build' or 'specific preparation period'. It is typically performed 4+ months out from your main event but may be used closer for endurance oriented events or for athletes lacking general fitness.

This plan builds your capacity for tempo/sweet spot while also working on skills like single-leg pedaling (and clipping in). Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your specific preparation period specific to your goal discipline (i.e. Cyclocross or MTB or Gravel)

Is This Plan For You?

This is for Gravel, cyclocross, or mountain bike athletes. Those athletes focused on off-road disciplines.

The plan ranges between 4 and 11 hours but provides guidance and ranges to extend the longest weeks up to 15+ hours if you have the time and experience.


What Does It Include?

Because it is a general preparation phase you are encouraged to cross-train and to perform focused strength training. PDF's are included for strength training routines.

Structured Workout Downloads *by Power/%FTP* are included for most bike workouts ( for Garmin / Zwift Etc ). Some workouts do not have download to keep thing simple and provide freedom from focus and devices! (e.g. ride endurance for 3 hours). The first 2 months include for more indoor oriented workouts but all can be done outside.

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

The plan is 6-16 hours a week with options noted to extend or reduce as your schedule, fitness and goals dictate


Want a Custom Training Plan?

I also offer 3 months Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account - 3 Month Made for You Plans


Thank you for checking out my plans!

Peter
Visit Consummate Athlete Website
peterglassford@gmail.com
Peter

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:12:00 04:00:00
Strength x2
01:02:00 00:45:00
Other x1
00:09:00 00:30:00
Custom x1
00:16:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
06:12:00 04:00:00
Strength
01:02:00 00:45:00
Other
00:09:00 00:30:00
Custom
00:16:00 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 - MTB Coach, Ontario, Canada

Consummate Athlete Coaching

Consummate Athlete Coaching 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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