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Simple Training - Non-Linear Periodization - RPE Based

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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
Please feel free to email me for more information.

For $125, I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account
Thank you for checking out my plans!


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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:13:00 04:00:00
Strength x3
00:28:00 00:10:00
Other x2
00:06:00 00:30:00
Custom x1
00:34:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
06:13:00 04:00:00
00:28:00 00:10:00
00:06:00 00:30:00
00:34:00 00:30:00

Training Load By Week

- Peter Glassford - MTB Coach, Ontario, Canada -

Consummate Athlete Coaching

Consummate Athlete Coaching helps busy adult athletes balance life and big adventures! I work with adults in the off-road disciplines - MTB, Cyclocross, Gravel, Enduro. I have been coaching for over 20 years and work full time on Cycling Coaching in Ontario, Canada but work with clients around the world to achieve health and performance goals.

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  • 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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