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12 Week Base Training for the Off Season (Workout Builder), Power, 7-11 hrs/wk

Author

Simon Kessler

All plans by this Coach
5 Rating (15)

Length

12 Weeks

Plan Specs

cycling road cycling intermediate masters power based tss based base period

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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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Plan Description

“Lay the foundations this off season for future records and breakthrough performances!"

The 12 week base training plan is designed to help you make big improvements in leg strength, pedaling efficiency, sprinting, endurance and threshold power. The plan is designed to work indoors as well as outdoors and is designed with the Workout Builder feature which provides your personalized power targets for each training session. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Training plan description: This 12 week Training Plan is designed for cyclists who while leading a busy life can fit in 5 days/week of training, with typically 1-2 hours available Monday to Friday and 2-4 hours available on Saturdays and Sundays, for an average of 7-11 hours/week. You may be a regular A or B group rider and/or participate in road racing.

The plan builds with 3-week training blocks followed by an easier week of 6-7 hours before starting the next 3-week block. The goal of this training plan is for you to build a strong base of fitness and great threshold power with just 12 weeks of focused and highly effective training. Before starting the plan you should have a good level of fitness and be accustomed to training 7+ hours/week.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:31 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:31 hrs 4:00 hrs
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Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Sample Day 1

0:55:00
45.8TSS
Big Gear intervals

This session includes a combination on 1-legged pedaling drills and big gear intervals to improve pedaling efficiency, leg speed and muscular strength. 

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 2

1:30:00
72.7TSS
Tempo Riding

After your warm-up ride at a tempo intensity for the time specified. For outdoor training the power target is Normalized Power (not actual average). You may be above target on hills and below on downhills. While on the flat aim to ride around the power target. 

For indoors on a smart trainer you can lock it in on ERG mode at the power target.

To get the most out of this training perform the tempo riding in one go with no stops (or indoors).

Sample Day 3

0:53:00
42.5TSS
High Cadence drills

This session includes a combination on 1-legged pedaling drills and high cadence intervals to improve pedaling efficiency and leg speed.

After the warm-up start with some 1-legged pedaling drills, Keep the intensity low and focus on good form. Stop if you have any knee pain.

Then perform high cadence intervals with a progressive increase in cadence as outlined.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 5

2:30:00
86.4TSS
Endurance Ride (Zone 2)

Time in the saddle at a moderate intensity. Aim to average in Zone 2 power for the ride (Normalized Power). Keep your cadence over 85 rpm on the flat roads. This can be on MTB or indoors.

Sample Day 6

1:30:00
78TSS
Tempo Riding

After your warm-up ride at a tempo intensity for the time specified. For outdoor training the power target is Normalized Power (not actual average). You may be above target on hills and below on downhills. While on the flat aim to ride around the power target.

For indoors on a smart trainer you can lock it in on ERG mode at the power target.

To get the most out of this training perform the tempo riding in one go with no stops (or indoors).

Sample Day 8

1:05:00
56TSS
Big Gear intervals

This session includes a combination on 1-legged pedaling drills and big gear intervals to improve pedaling efficiency, leg speed and muscular strength. 

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 9

1:15:00
59.8TSS
Tempo Cadence

Tempo riding with change of cadence.

Aim to average within 10 watts (above or below) the target power.

This session gets slowly more fatiguing. Your goal to stay smooth and consistent throughout and finish strong!

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

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