Base Building Plus - Road Low Volume - Classic Zones - 6 to 8 hours per week
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Base Building Plus: 12-Week Road Bike Low-Volume Base Training Plan
Written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures
Tim Cusick's Base Building Plus Training Plans
Tim's Base Building Plus series of training plans ramp up your training quickly to help you build a solid foundation in 12 weeks by focusing on aerobic capacity, aerobic power, and muscular endurance while building FTP. The workouts have lots of variation, which makes them fun for the trainer and Zwift-type riding, but they can also be done outdoors. These plans are available in three different training volumes for road bike, mountain bike, and time trial, so choose one based on your cycling discipline (if it’s mixed, choose the one you do the most) and how much time you have to train, and voila, you've got a 12-week base building plan focused on you and your goals.
These plans include Tim’s favorite workouts and protocol that he uses with his national and world champion pro cyclists to help them achieve their goals. Each plan gives you all the tools you need, structured workouts that can be used indoors or outdoors, testing to maintain your threshold and training zones, and coach notes and advice.
The workouts use classic training zones and can be used in the traditional format or as structured workouts that can load to your smart trainer or select devices (Garmin, RGT, ErgVideo Free, TrainerRoad, and more) so you can see your workout and interval numbers right on your screen.
Included with your plan:
- Instruction sheet (attached to the first day of the plan)
- Testing
- 10% discount on nutrition guide
Need help loading your structured works to your device or smart trainer? Click here to read instructions.
More plans
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.
Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
7:35 hrs | 3:30 hrs |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
7:35 hrs | 3:30 hrs | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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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