Welcome to the “12 Week Intermediate Base Fitness Plan” with an indoor focus.
This program is specifically tailored for those who either don't have a load of time to ride outside for long hours, or have bad weather that makes riding outside difficult. Majority of the weeks will be 6-8 hours of riding. The main difference between the intermediate and the advanced plan is the shorter duration on the weekend, less advanced intervals and progressions from the advanced program.
This plan is designed to improve your aerobic base fitness whilst incorporating some zone 3 and zone 4 work into the plan throughout to work our glycolytic energy system. Each session was built with a target power using the workout builder that can be transferred to your chosen indoor platform or even outdoors if you get the chance.
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.