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Health & Body Comp Phase - Aerobic, Strength & Nutrition focus


Peter Glassford

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13 Weeks

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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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Plan Description

This is a 12-week plan for cyclists, that lays out a nutritional plan and lower intensity workouts coupled with frequent strength workouts that are quick and flexible to your needs/equipment. Yoga and Core/Strength are encouraged to improve your health, body composition and provide easy 'anywhere' options.

The training is flexible - keep it simple if you are new to sport or use your favorite movements or the movements that are easy to do given your daily location/time available. The key is consistent daily movement.

This plan is not meant to cure any disease or provide any medical advice. It is simply a plan focused on becoming consistent in daily movement, lifestyle habits, and 'whole-foods' nutrition.

If you have been wanting to focus on body composition and back off of a focus on performance or racing this will be a great plan for you. Follow it through with a focus on improving your diet, a little earlier bedtime, a bit more walking and you will find your on-bike capacity is greatly improved after only a couple of months.

If you are unsure if this plan works for your specific abilities, goals and busy schedule - consider the $99 Canadian 3-Month 100% Made-For-You Plan from Smart Athlete
Apply for it here

Phone Consults can be booked with this link =

Questions to

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x6
2:47 hrs 1:15 hrs
Custom x3
0:57 hrs 0:30 hrs
Strength x3
1:00 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:47 hrs 1:15 hrs
0:57 hrs 0:30 hrs
1:00 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Peter Glassford

Consummate Athlete Coaching

Consummate Athlete coaches busy, adult clients who want to do big crazy adventures!

Coaching and Training Plan Types

  • Trainingpeaks - Pre Made Training Plans (price and duration varies)
  • 3 Month 100% CUSTOM Plans are only $99 CAD - no calls, emails or adjustments
  • Monthly (bronze) - Monthly Programming,
  • Weekly Coaching (silver) - email communication, some adjustments
  • Daily Coaching (Gold) - emails, calls, adjustments

Other Services: Strength, Kinesiology, Bike Skills, Phone Consult

$47.00 - Buy Now