Browse More Plans

Cycling: Cyclist Base Period (Winter, Off-Season) Training: 4.75 to 9.0 hrs/wk

Browse More Plans

Cycling: Cyclist Base Period (Winter, Off-Season) Training: 4.75 to 9.0 hrs/wk


Gale Bernhardt

All plans by this Coach


12 Weeks

Plan Description

This 12-week plan is designed for a fit cyclist looking for a goal-oriented base building plan. You are doing two strength training workouts each week and most weeks include workouts six days per week. Rest weeks include only five workouts to help with recovery.

The cyclist using this training plan can handle three to four difficult training days per week. The last three large training weeks include two threshold workouts per week. This plan is for an aggressive cyclist.

The goals of this plan include:

- Consistent strength training now, that will translate to stronger, faster riding later

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

- Build your longest ride from 1:30 to 3:00

- Build weekend cycling hours from 2:30 to 4:45

- Build weekly training volume from 6:15 to 9:00

- Begin lactate threshold training in Week 5 of the plan and Week 9 includes two threshold training days

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

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 x4
04:24:00 03:00:00
Strength x2
02:22:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:24:00 03:00:00
02:22:00 01:30:00
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

  • 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.

Still have questions about this plan?
$64.95 - Buy Now