Base Building Plus - Road Medium Volume - Classic Zones - 8 to 10 hours per week
Tim Cusick - Coach of World and National ChampionsAll plans by this Coach
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Base Building Plus: 12-Week Road Bike Medium-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)
- 10% discount on nutrition guide
Need help loading your structured works to your device or smart trainer? Click here to read instructions.
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.
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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:04 hrs||3:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||9:04 hrs||3:30 hrs|