12-Week Cycling Base Fitness

Average Weekly Training Hours 01:33
Training Load By Week
Average Weekly Training Hours 01:33
Training Load By Week

This plan is designed for the beginner to intermediate cyclist who desires structured training for developing their base fitness. Athletes shuold expect to commit 5-10 hour per week to training, with most of the training alloted to the weekends. This plan would most benefit athletes training for long endurance events similar to Centuries or 8 hour+ Mountain Bike events.

This plan requires that the athlete owns a heart rate monitor and has access to a gym or home exercise equipment. This plan does not require a stationary cycling trainer, but owning one is beneficial. This plan does not support power-based training.

Sample Day 1
1:00:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to:
http://tiny.cc/0rBbU
or see Joe Friel''s Training Bible book.

Sample Day 2
0:45:00

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 3
0:45:00

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 4
1:00:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to:
http://tiny.cc/0rBbU
or see Joe Friel''s Training Bible book.

Sample Day 6
1:30:00

Tempo Time Trial (TTT). Warm-up about 20 minutes on the road raising heart rate to 10 beats below LTHR (lowest 5a zone number). Then ride 1.5 miles out & back (3 miles total). Flat course. Keep heart rate 9-11 bpm below lowest heart rate zone 5a number. Exactly! It''s OK to shift. Record time.

Sample Day 8
0:45:01

BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to:
http://tiny.cc/0rBbU
or see Joe Friel's Training Bible book.

Sample Day 9
0:45:01

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!