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Red Kite 12 Week Base Program

Author

Ryan Gamm

No Ratings

Length

12 Weeks

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.

Plan Description

The Red Kite 12 Week Base Training Program is a holistic, comprehensive, and adaptable platform to prepare you for a successful road season. *Holistic*: Each of the 12 weeks includes workout protocols for each day of the week (including 1 rest day) scripted by power, heartrate, and rate of perceived exertion (RPE); nutrition guidance including goals and examples; strength and core work based on body weight exercises requiring little additional equipment; and a stretching and self care protocol. *Comprehensive*: Weekly workouts are structured to build off of and compliment one another. The workouts have been carefully selected and curated to develop a well-rounded skill set applicable to a wide range of racing situations and suited to racers of diverse abilities. *Adaptable*: Odds are that you have limited time to train and are living in a region with sub-optimal winter weather conditions; we kept that in mind when developing this program. Weekly schedules are designed to be flexible and adaptable. Key workouts are coded by priority/importance (A,B,C…) and flex days/optional workouts are included where most appropriate.

This plan is designed to end (week 12, day 7) on your first road racing event of the season.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex7
7:23 hrs 4:39 hrs
Otherx4
0:55 hrs 0:30 hrs
Strengthx2
0:38 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:23 hrs 4:39 hrs
Other
0:55 hrs 0:30 hrs
Strength
0:38 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices