This 12-week structured base training plan is designed for cyclists who want to build a strong aerobic engine, improve muscular endurance, and establish strength off the bike — all while fueling properly for each session.

You’ll develop the fitness to ride longer, recover faster, and prepare for higher-intensity build phases or race preparation. The plan balances cycling endurance work, progressive strength training, and nutrition guidance (carb targets for each ride type).

Who Is It For?

Intermediate/competitive cyclists (training 6–16 hrs/week)

Riders with a power meter (zones included)

Athletes preparing for summer racing, fondos, or simply wanting to improve base fitness

Cyclists who want clear guidance on strength training and fueling

Plan Structure:

Duration: 12 weeks

Weekly volume: ~8–16 hrs (progressive, with recovery weeks)

~2× strength training sessions per week (progressive load, cycling-specific exercises)

Long endurance rides at the weekend (progressively increasing)

Recovery days and lighter weeks included to prevent burnout

What’s Included

Endurance rides (Z2 aerobic focus) with fatmax and sweetspot intervals + more
Strength training sessions with sets, reps, and exercise selection (lower body + core stability)
Carb fueling guidance for every ride type (how many grams/hr to optimize training and recovery)
Recovery weeks to consolidate fitness and keep you fresh
Direct support from me if you need clarification or help during the plan