12 Week Base / Maintenance Training for the Off Season, Heart Rate & Power, 7-11 hrs/wk
Simon KesslerAll plans by this Coach
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This training plan will lay the foundation for your future personal bests! The specific training is designed to help you make big improvements in: leg strength, pedaling efficiency, sprinting, endurance and sub threshold power.
This 12 week Training Plan is designed for cyclists who while leading a busy life can fit in 5 days/week of training, with typically 1-2 hours available Monday to Friday and 2-4 hours available on Saturdays and Sundays, for an average of 7-11 hours/week. You may be a regular A or B group rider and/or participate in road racing. This plan works great for category racers: 3-5 or Masters (Vets) 40+ and Masters (Vets) 50+.
The plan builds with 3-week training blocks followed by an easier week of 6-7 hours before starting the next 3-week block. The goal of this training plan is for you to build a solid base of fitness and possibly maintain your fitness gains over the last few months, if your season has recently ended. You may be coming off a short break or reduction in training and now want to resume and start building for the coming months and next season.
Many cyclists perform strength training during the off season. Mondays (rest day) and Wednesdays (shorter trainer day) have been designed to accommodate your preferred strength training (gym, yoga, pilates etc).
Before starting the plan you should have a good level of fitness and be accustomed to training 8+ hours/week.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:46 hrs||4:30 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||8:46 hrs||4:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor