Welcome to the “12 Week Intermediate Base Fitness Plan” with an outdoor focus.
This program is specifically tailored for those who have the ability to ride solely outdoors or who like to avoid the trainer. Majority of the weeks will be 8-10 hours of riding. The main difference from the intermediate base training plan is the duration of rides on the weekends and the inclusion of 1 shorter base training ride during the week.
The targets throughout this program will be to maintain your base fitness, whilst ultimately aiming to improve your ability to ride at your threshold, improve your Maximal Aerobic Power (MAP or also known as VO2) and touch on your Anaerobic Capacity. This is a GENERAL program so be ready to tackle a variety of workouts. We particularly like this program if you've got a goal you're aiming towards getting fit for that will require repeated harder efforts and a higher threshold. This could be anything from your local criterium race to just getting into form for summer!
These plans are designed based on a step ladder loading approach (https://roadcyclingacademy.com/stepladder-approach-cycling-training/) which allows the body to adapt and absorb the training regularly so that you can continue to train and focus on your consistency.
If you have any questions about this plan or any other plans from the Road Cycling Academy, please reach out to us via email: ryan@roadcyclingacademy.com.
I am a full time cycling coach, working at the Road Cycling Academy. My main areas of expertise are road and mountain bike where I have competed at a high level for the past 15 years nationally and internationally.
I offer online online performance cycling coaching at multiple levels that can be seen on the Road Cycling Academy website.