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Cycling Foundation plan - 12weeks.

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Cycling Foundation plan - 12weeks.


SISU Racing

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12 Weeks

Plan Description

The 12-week SISU Racing Cycling foundation plan is perfect for intermediate and advanced riders who are looking to build on their base fitness. Whether your goals for the season are sportive, road races or time trials, this structured plan will help you to lay down the essential foundations for success in the season.

You should already be capable of comfortably completing a 100 km (60 mile) ride and regularly logging five-to-six hours of riding time per week. If you are not currently at this level, you should start by following the beginner plan we have built.

How much training is involved?

The training weeks are typically broken down into three rides, one mid-week and two at the weekend, two cross training sessions and two rest days. Days can be swapped to fit the plan around your life. Training hours start at around seven hours per week and peak at 11 hours per week.

Throughout this plan, you will typically find a ride scheduled for both days over the weekend. We are aware that for many riders, with family and other commitments, getting out for two long rides isn’t possible. If this applies to you, there are guidelines available on your options for restructuring the plan.

SISU Racing Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods. What You Get A personal training calendar powered by TrainingPeaks. Log workouts and analyze heart rate, power, pace and other data. Receive optional daily workout notifications via e-mail. Upload your workouts from over 90 compatible devices. View workouts on the go with free apps for iPhone or Android. Training Resources and advice from TrainingPeaks.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
06:58:00 05:00:00
Day Off x2
—— ——
X-Train x2
02:00:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
06:58:00 05:00:00
Day Off
—— ——
02:00:00 01:00:00

Training Load By Week

Duncan Grainge

SISU Racing

We Train individuals & athletes of all abilities. We believe in a collaborative athlete centric coaching style, where the athlete and coach work closely together to determine the training plan, goals, frequency and methods of communication. As experts in kinematics we strive to optimise the athletes movement economy which will in turn optimise your performance on the day, whether that be an Tri,10k, multi day sportive or even an IRONMAN or Ultra. #sisu #sisuracing #sisutri

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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