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

Author

Peter Glassford

All plans by this Coach

Length

13 Weeks

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.

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.
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Downloads are included for some (BUT NOT ALL) bike workouts as some are better done more freely and without restrictions of a download.
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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.
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For $99, I offer 3 months 100% 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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For more feedback/adjustment Coaching plans can be viewed here-> https://consummateathlete.com/coaching/
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Thank you for checking out my plans!

Peter
www.consummateathlete.com
peterglassford@gmail.com

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
4:50 hrs 2:00 hrs
Other x2
0:09 hrs 0:30 hrs
Strength x2
1:05 hrs 1:00 hrs
Custom x1
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:50 hrs 2:00 hrs
Other
0:09 hrs 0:30 hrs
Strength
1:05 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

Helping busy adult athletes balance life and big crazy adventures!

  • Consultation https://calendly.com/smartathlete
  • Event/Goal Training Plans via Training Peaks

https://consummateathlete.com/training-plans/

Coaching - https://consummateathlete.com/coaching/

  • Bronze - Monthly Programming and emails
  • Silver - Weekly emails/adjustments, includes data analysis
  • Gold - Daily emails, calls/texts, adjustments, data-analysis

  • 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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