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3 Month Beg. Foundation Power Based Off-Season Training w/Strength and Flexibility

Includes Structured Workouts

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

Learn More about Structured Workouts.


Robert Evans

All plans by this Coach


12 Weeks

Includes Structured Workouts

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

Learn More about Structured Workouts.

Plan Description

This plan can be utilized by riders of nearly all abilities that want to establish a solid foundation for pivoting to more focused training in consecutive plans. Starting beginners to experienced cyclists needing a starting point back to their former selves can find value in this plan. These are some of the same techniques and workouts that have garnered more than 30 National and International Championship podiums and helped to bring riders to the World Tour Professional level. Even if you don’t plan on racing, these plans are geared for development towards your goals.

The rider will have a power meter or smart trainer and want to utilize power based training along with strength, balance and flexibility goals to build a durable base fitness. Plans similar to this have laid the foundation with riders attaining their goals in events ranging from the Leadville 100 in Colorado to the 6 Gap Century in Georgia and even USPRO National Championships among others.

This plan does require having access to and using a power meter and will not work very well if you just have a heart rate monitor. The goal here is to help you on your journey in training with a power meter. All of the strength and flexibility workouts can be performed at home simply with a yoga mat and inflatable exercise ball. No gym or additional equipment needed for this phase.

A one-time setup email thread is included with purchase of this plan and additional consultation and training analyzation packages may be purchased directly.

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
7:49 hrs 4:00 hrs
Strength x4
1:07 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
7:49 hrs 4:00 hrs
1:07 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Robert Evans

Riding With Rob

A coach with over 30 years of competitive cycling experience here to help anyone achieve their goals using the best methodologies and motivation possible. Riders I have coached have earned over 30 National and International Championships and podium finishes. No matter your goal or how much time you have, I am confident I can help you achieve those goals.

  • 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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