Browse More Plans

Cycling: Cyclist Base Period (Winter, Off-Season) Training: 3.75 to 7.5 hrs/wk

Browse More Plans

Cycling: Cyclist Base Period (Winter, Off-Season) Training: 3.75 to 7.5 hrs/wk


Gale Bernhardt

All plans by this Coach
4.67 (3)


12 Weeks

Plan Description

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.

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 x3
03:29:00 03:00:00
Strength x2
02:15:00 01:15:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
03:29:00 03:00:00
02:15:00 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

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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?
| Premium

20% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$99.99 USD for the first year, billed yearly.

$64.95 - Buy Now