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Time Constrained Base and Strength Training Plan - Advanced

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Pete MacLeod

All plans by this Coach
No Ratings

Length

13 Weeks

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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is recommended for any racer who has limited time to train during the week. Most week day workouts are only 1-1.5hrs. There are some gym workouts that can take up to 2hrs, but most can be done in 1.5hrs or less. The weekend has longer rides up to 2.5hrs.

Workouts are set up in the workout builder for simple plug and play with most cycling computers and smart trainers.

A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 7-9 hours of training, with recovery weeks around 7 hours of training.

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, and the option to add in other sports on specific days.

This plan will take any racer through their base training. 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.

Check out my other plans for a Build/Peak/Race training plan.

As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
6:05 hrs 3:00 hrs
Day Off x1
—— ——
Strength x1
2:36 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
6:05 hrs 3:00 hrs
Day Off
—— ——
Strength
2:36 hrs 2:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Pete MacLeod

Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.

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