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BASE - Offroad = MTB, Gravel, Cyclocross - General Preparation with Downloadable workouts + strength

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. 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
Bike
4:24 hrs 2:00 hrs
Other
0:09 hrs 0:30 hrs
Strength
0:52 hrs 1:00 hrs
Custom
0:30 hrs 0:30 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

$47.00 - Buy Now