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Foundation and Strength: The Ultimate 12-Week Fall Base Building Plan for Cyclists

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Foundation and Strength: The Ultimate 12-Week Fall Base Building Plan for Cyclists

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Charles Kyle

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

🚴 Foundation and Strength: The Ultimate Fall Base Building Plan for Cyclists 🚴

Target Audience:

This 12-week training plan is perfectly suited for beginner (Category 5) and intermediate (Category 4) road cyclists, as well as Masters athletes looking to build a solid foundation during the fall season. Whether you’re a competitive racer or a recreational rider, this power-based training plan combines structured power-focused rides with targeted strength training to help you maintain and advance your fitness.

Plan Structure:



  • Duration: 12 weeks, divided into three phases: Base 1, Base 2, and Base 3.

  • Weekly Hours: Start with 9 hours on the bike in Week 1, gradually increasing to 10 hours by Week 3, followed by a recovery week of 5 hours.

  • Strength Training: 3 sessions per week, each lasting approximately 1 hour, focusing on compound movements and core stability.

Goals and Benefits:



  • Build Aerobic Base: Engage in low-intensity, high-volume rides targeting specific power zones to enhance endurance and aerobic efficiency.

  • Increase Power Output: Utilize power-based intervals and structured workouts to improve your Functional Threshold Power (FTP) and overall cycling performance.

  • Strength and Mobility: Develop full-body strength and address imbalances to reduce injury risk and improve power transfer on the bike.

  • Recovery and Mental Refresh: Incorporate active recovery and cross-training to stay motivated and avoid burnout.

Equipment Needed:



  • 🚴 Road bike with a power meter or indoor smart trainer

  • 💪 Basic strength training equipment (dumbbells, barbells, resistance bands)

  • ❤️ Heart rate monitor for additional intensity control

  • 🧘 Yoga mat or space for mobility exercises

Communication and Support:

You’ll receive a one-on-one 30-minute consultation to kick off the plan, where we can discuss your goals, tailor the plan to your needs, and answer any questions you have. After purchasing the plan, you’ll be sent a link to schedule your consultation. Ongoing communication will be limited, but the plan includes detailed guidance for each workout to ensure you stay on track. Additional email support is available for any specific questions.

Testimonials:



"This power-based plan was exactly what I needed during the off-season. The initial consultation helped me get clear on my goals, and the structured workouts kept me motivated and improving throughout the fall." – Sarah, Competitive Cyclist


"The blend of power-focused rides and strength training was just right. The consultation was a great way to start, and I felt well-supported throughout the plan." – Mark, Recreational Cyclist


🌟 Start your off-season training with a clear plan and personalized guidance to ensure you’re ready to excel in the coming season! 🌟

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:05:00 03:00:00
strength x3
01:35:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
08:05:00 03:00:00
strength
01:35:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Charles Kyle, USAC Level 1

KyleCoaching, LLC

Achieving success is a common goal, although the definition and its path are as varied as opinions of the best tire pressure to use during a muddy, wintery cyclocross race. While Feed Zone cookies may be a great recovery food after a race, a cookie cutter approach is something you will not experience with us.

Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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.

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