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 advanced base training plan is the duration of rides throughout the week and a easier introduction into intervals.
The sessions will involve a mix of Zone 2 & 3 for the first half of the program. Some more Zone 3, 4 and 7 (Neuromuscular) will be incorporated towards the back of the program for an additional stimulus.
Focus on keeping nice consistent pressure on the pedals, not surging too much when the road goes up or freewheeling on the downhills. Aim to keep your power range in the zone that is specified and is the target for each session. Keep a nice comfortable cadence. Please see Cam's YouTube video for reference on zone two training https://youtu.be/Q0A0lMNylFI
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.