12 Weeks Base Plan for Competitive Cyclists

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12 Weeks Base Plan for Competitive Cyclists

Author

Remko Meeusen

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 1 Other, 5 Bike, 1 Day Off, 1 Run

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters power based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This 12 weeks plan is designed for competitive cyclists and/or triathletes wanting to develop their aerobic cycling capacity, to prepare themselves for the upcoming season. The workouts within this plan are designed with increasing weekly Training Stress Score (TSS) totals were there's a good balance between the workouts and specific rest moments.

The plan is best suited for competitive cyclists and/or triathletes who have been training for a while, and want to train more structured.

The plan uses a combination of science based strength workouts (on/off the bike), cadence workouts, sprint workouts, combined with aerobic workouts (such as long slow distance rides).

This is a great plan for someone who is ready to make their season the best ever! It's a perfect way to build your fitness and sharpen your shape in the base period.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:00
Training Load By Week
Average Weekly Training Hours: 11:00
Average Weekly Breakdown

Remko Meeusen

COACH2PEAK

Belgian Pro-Cycling Coach working for the Quick-step Floors Cycling Team

Expertises: Road Cycling, Talent Development, Time-Trail-Expert, Ironman Triathlon, Norseman, Long Distance Triathlon and Training & Racing in extreme environments

Training Packages

Basic Coaching - 65,00 eur /m
Premium Coaching - 125,00 eur /m
Professional Coaching - 299,00 eur /m
Other service: Power meter testing - Training Analysis - Racing Advice

Take a look at our website for more details: www.coach2peak.com

Sample Day 1

1:30:00
Strength Training

Strength + Flexibility + Core

For specific exercises, contact: coach2peak@outlook.com

Sample Day 1

0:30:00
Extra: Alternative Training

Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week.

If not, then try something new; for example gym, swim, jog or a fitness class. Remember to start all new activities slowly, don’t overdo it.

In the next weeks, i propose to go running: but you can also go walking, rowing or swimming.

Sample Day 3

1:00:00
16TSS
Short Endurance

Indoor / Rollers / Outdoor * with road or mountainbike

Cadence 90-100 rpm

Ride 1h on an easy pace (Recovery or Lower Endurance Zones).

Sample Day 4

1:30:00
Strength Training

Strength + Flexibility + Core

For specific exercises, contact: coach2peak@outlook.com

Sample Day 5

1:00:00
30.3TSS
Short Endurance

Constant Endurance

Indoor: Rollers
Outdoor: Flat Parcours

Zone: Endurance

Sample Day 6

0:30:00
Core Stability: General Program

20-30min Core Stability,

For specific exercises, contact: coach2peak@outlook.com

Or check this youtube video for some Stability Exercises: https://www.youtube.com/watch?v=qzB4nSSMjLg

Sample Day 6

0:36:00
Alternative Training: Running 1

3 x (10min Running - r'2min walk)

Tempo: Endurance, Check your breathing. Easy! Jogging at a constant pace

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