Cycling: Cyclist Base Period (Winter, Off-Season) Training: 3.75 to 7.5 hrs/wk
Gale BernhardtAll plans by this Coach
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This 12-week plan is perfect for the cyclist aiming to build base fitness and build two consecutive days of cycling endurance. The plan provides a solid training routine and it can be used as an endurance-building routine to prepare for longer or faster rides. (Century rides, local weekend group rides or multi-day tours.)
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 1:30 to 3:00
- Build weekend cycling hours from 2:30 to 4:45
- 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.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:28 hrs||3:00 hrs|
|2:15 hrs||1:15 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||3:28 hrs||3:00 hrs|
||2:15 hrs||1:15 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor