BASE - Offroad = MTB, Gravel, Cyclocross - General Preparation with Downloadable workouts + strength
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Plan Description
3 months of Base/General Prep Period training to get you fit and ready for discipline-specific off-road preparation. This plan is meant to preceded a 'build' or 'specific preparation period'. It is typically performed 5 or more months out from your main event.
This is for Gravel, cyclocross, mountain bike athletes. Those athletes focused on off-road disciplines.
Features Downloadable workouts for Garmin/Zwift/Trainer Road AND strength routines with Document for routine. You DO NOT need to use power or heart rate but using both and feeling will help you thrive through the base phase. Cross-training is encouraged to mix up your training and increase your fitness in this general period.
The plan is generally under 8 hours a week with options noted to extend or reduce as your schedule dictates
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 cyclocross phase.
Workouts provide options for outdoors or indoors and some cross-training depending on your location.
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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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Please feel free to email me peterglassford@gmail.com for more information or to apply for a 3-month Custom plan f
Thank you for checking out my plans!
Peter
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
4:24 hrs | 2:00 hrs |
|
Other
x2
|
0:09 hrs | 0:30 hrs |
|
Strength
x2
|
0:52 hrs | 1:00 hrs |
|
Custom
x1
|
0:30 hrs | 0:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
4:24 hrs | 2:00 hrs | |
|
|
0:09 hrs | 0:30 hrs | |
|
|
0:52 hrs | 1:00 hrs | |
|
|
0:30 hrs | 0:30 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
