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Simple Training - Non-Linear Periodization - RPE Based


Peter Glassford

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14 Weeks

Plan Description

This plan is made to be SIMPLE to execute. Descriptions are short and leave you lots of room to interpret the terrain and bike you use.
The plan uses non-linear periodization, that is, it mixes different intensities to avoid staleness, boredom and even injury. This gives you a chance to improve on 2-3 workouts each block. Rather then focusing on only one intensity level per month you are working on several systems.
It would be a good plan to apply any time you have a good basic level of fitness (2+ months of general riding or 'base') and could be adapted to be a great preparation for many race types.
It has downloads that will work in Zwift/Garmin that are RPE Based (NOT POWER BASED) to allow you to focus on feeling the intensity based on the day. Certainly use power to gauge your progress week to week.
Core is a quick 10 min routine done 3-7x a week with a PDF download provided
Feel free to check out my 100% Made For You Training Programs that ensure the training plan matches your fitness, gear, schedule and goals -

Peter Glassford -

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
6:13 hrs 4:00 hrs
Strength x3
0:25 hrs 0:10 hrs
Other x2
0:06 hrs 0:30 hrs
Custom x1
0:34 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:13 hrs 4:00 hrs
0:25 hrs 0:10 hrs
0:06 hrs 0:30 hrs
0:34 hrs 0:30 hrs

Training Load By Week

Peter Glassford

Consummate Athlete Coaching

Helping busy adult athletes balance life and big crazy adventures!

  • Consultation
  • Event/Goal Training Plans via Training Peaks

Coaching -

  • Bronze - Monthly Programming and emails
  • Silver - Weekly emails/adjustments, includes data analysis
  • Gold - Daily emails, calls/texts, adjustments, data-analysis

  • 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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