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Cycling: Cyclist Base Period (Winter, Off-Season) Training: 3.0 to 6.0 hrs/wk

Author

Gale Bernhardt

All plans by this Coach

Length

12 Weeks

Plan Description

This 12-week plan is perfect for the cyclist aiming to build or maintain base fitness. The plan helps you establish a training routine and it can be used as an endurance-building routine to prepare for longer rides. (Century rides, local weekend group rides or multi-day tours.) Go into the season stronger and faster by maintaining your fitness.



The goals of this plan include:


- Establish a fitness routine and stick with it – consistent training

- Improve your five-mile aerobic time trial average speed or average power in 12 weeks

- Lift weights and change the routine to improve cycling strength

- Build your longest ride from 1:00 to 2:15

- Begin lactate threshold training

Please see the Plan Preview to determine if the first week of the training plan seems manageable to you. If the first week seems manageable and the plan goals are right where you want to head, this plan is right for you.

Find the supporting documents you need to help you with this plan at this link.


You can find more training plan choices at THIS HOT LINK.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:52:00 02:15:00
Strength x2
02:00:00 01:15:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
02:52:00 02:15:00
Strength
02:00:00 01:15:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com


  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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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