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
Cycling coach specialising in custom training and 1:1 coaching. I help cyclists who want structure, motivation and a personalised plan that fits their life. My focus is watt-based training, endurance development and strength integration. If you want personal coaching, direct communication and a plan built exactly for your goals, you can always contact me.