16 Week Base Training Plan with Power (10-15 hours/week)
Simon Kessler (Simon Says Cycling)All plans by this Coach
“Increase your fitness progressively in the next 3-4 months and achieve breakthrough performances!"
This 16-week base training plan is designed for cyclists who can train 10-15 hours/week on their build weeks. The plan starts out at a lower intensity which is ideal for cyclists coming off a break or limited riding. The plan progressively builds over 16 weeks with 3 weeks of build weeks followed by an easier week. The majority of the training focus is to build your engine progressively over time. This means lots of Zone 2-3 training, specific on-the-bike strength work, sprint and cadence work, and later in the plan the introduction of higher intensity training. The longer rides are scheduled on weekends which start out around 2-3 hours and increase progressively over time to 4-6 hours in duration by the final 4 weeks of traning. Power testing is an option in the plan and a protocol is provided on weeks 4 and 16 over 4 key durations (sprint, 1 minutes, 5 minute, 20 minute).
The plan is designed to work indoors as well as outdoors and is designed with the Workout Builder feature which provides your personalized power targets for each training session. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps, and more.
Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of high-level experience in a super effective training plan that will lead to fast improvements.
Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1-month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!
Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com
This training plan starts on a Monday
The plan is reusable an unlimited amount of times
This plan works with power only (no heart rate zones)
Designed with the new Workout Builder - offering you more precise training with personalized power zones calculated automatically from your threshold power (FTP) saved in TrainingPeaks
Daily training session upload to Garmin/Wahoo and Zwift
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|12:06 hrs||6:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||12:06 hrs||6:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
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.Still have questions about this plan?