Base and Strength Training Plan for Intermediate Riders
Pete MacLeodAll plans by this Coach
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This plan is recommended for Expert and Category 1 racers MTB Racers and Experienced Cat 3 and higher Road Racers. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 10-12 hours of training, with recovery weeks around 7 hours of training. But there are some weeks above 12hrs and some lengthy mid week rides.
Workouts are set up in the workout builder for simple plug and play with most cycling computers and smart trainers.
One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on either your road, cross, or mountain bike.
This plan will take the experienced racer through their base training. This plan is designed for those who have flexible work/school schedules as there are some lengthy mid-week endurance rides. Additionally, this plan incorporates strength training and additional forms of cross training.
The plan starts with a Field Test week then 12 weeks of base training and strength training. During this plan endurance and efficiency are the focus. Workouts include endurance rides, weight training, and efficiency drills. As the program progresses, weights and cross training are phased out, and more intense intervals begin.
As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:10 hrs||4:00 hrs|
|2:46 hrs||2:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||8:10 hrs||4:00 hrs|
||2:46 hrs||2:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor