12 Week Fitness Maintenance and Preparation Plan

Average Weekly Training Hours 07:42
Training Load By Week
Average Weekly Training Hours 07:42
Training Load By Week

This 12 week plan highlights the base period of training. This plan includes weekly intensity, strength training, choice days and long rides. Most of the rides can be completed indoors or outside.

Sample Day 1
1:00:00
20TSS
After weights spin

After weights spin on indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.

Sample Day 2
1:30:00
80TSS
Speed for 1 minute, 6x1'

Long warm-up. Then ride all out for 1 minute on a flat or slightly uphill course. Do this 5-6 times with 5 minutes between efforts at zone 2. Otherwise, ride and cool down in heart rate zones 1-2.

Sample Day 4
2:00:00
70TSS
Aerobic Threshold Steady State PZ2

Warm up 20-30 minutes. Then ride 2+ hours steady power zone 2.

Sample Day 5
0:30:00
20TSS
Plyo A1 Basic

Do this plyometric workout on a mat, shock-absorbing floor, or firm ground. After a 10-20 minute warm up do the following...
1. Rope jumping (or just jumping): 3 sets of 50 jumps done very quickly (45 sec recoveries)
2. Skipping: 5 sets of 50 skips done quickly (45 sec walk recoveries)
3. Forward 2-leg hopping for height: 4 sets of 30 hops (or hop up onto a 16-20 inch/40-50cm box 30 times) (45 sec walk recoveries)
Cool down with an activity of your choice.

Sample Day 7
3:00:00
150TSS
Long aerobic ride: base building, Z3

Focus on staying in Zones 2-3 throughout this ride, with the inevitable rises into Zone 4 when you hit a steep hill or get going from a stop light/sign.

Sample Day 8
0:30:00
Core Routine 2: Legs and Glutes

Sample Day 8
1:00:00
20TSS
After weights spin

After weights spin on indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.

Sue Lloyd
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Inspired Training Center

Coach Sue is the owner of Denver's Inspired Training Center. Her coaching disciplines include road cycling (all disciplines), xc mountain biking and cyclocross. Sue is particularly fond of, and experienced with Masters and Junior athletes.
In addition to individual coaching, her Denver services include performance testing, bike fits, massage and recovery services, outdoor skills clinics, and indoor studio rides.