Bikepacking Level 1 (12 week plan)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:15

Bike packing event (12-week plan)

This plan is designed to help you develop the fitness to complete a multi-day bike packing event. This plan is less strenuous than our level 2 plan but still requires you to have been cycling regularly and/or have a strong cycling background before starting out. The plan can be used for either road, gravel or mountain bike events. If you are unsure of whether the plan is for you then get in touch and we will help you decide.

As a guide: before starting this plan you should have a good background in cycling and have completed a minimum of several one day rides further than 120km (75 miles) on road or gravel tracks and/or 60km (40 miles) rides on mountain bike terrain.

The plan is based on a gradual increase in volume and intensity that builds with your fitness. Higher intensity sessions are planned during weekdays, to make effective use of the often limited available training time during the working week. Weekends are used to build endurance and volume as well as practice riding and logistical skills.

By purchasing the plan you will also become a member of our Endurance Group, which entitles you to many resources including discussion forums where you can ask any questions you may have of our coaching team. The resource means you will be supported throughout your journey to your goal. Membership of the group continues beyond completion of the plan and also provides many discounts and associated benefits, such as discounts on one to one consultations.

In particular, you will be entitled to 60% discount on a one to one session with one of our coaches during the first two weeks of your plan, something we hope you will take advantage of to really get your training off to a great start.

You can find more details of our Endurance Group on our website https://endurancebikeandrun.com/endurancegroup or if you have any questions, get in touch by email to johnhampshirecoaching@gmail.com

Sample Day 1
1:00:00
36TSS
Easy riding

This should be very easy - just spinning your legs and enjoying the ride.

Sample Day 2
0:55:00
55TSS
Tempo

Training at higher intensities develops your ability to ride harder for longer. If you are planning a hilly event you will be able to use this fitness to work a bit harder on the climbs, and ride in your endurance zones on the flat. This style of riding is much more efficient because of the effects of wind resistance. If you have chosen a flat event you will be able sustain a better average pace. 

If you are planning an off-road event it is a good idea to do some of your harder sessions off-road, however, make sure you are riding on a good surface for these harder efforts because we are looking for smooth sustained riding to develop your sustained riding ability.

We will start with tempo and build the intensity as your fitness develops. We will also build the amount of time you can ride at these higher intensities using longer efforts at each level of effort.

As a guide, tempo effort is your heart rate or power zone 3. It should feel a bit uncomfortable but sustainable.

Sample Day 3
1:00:00
36TSS
Easy riding

This should be very easy - just spinning your legs and enjoying the ride.

Sample Day 4
1:10:00
71.3TSS
Aerobic Endurance with cadence

Practicing pedalling at a high cadence helps your pedalling efficiency and skill as well as promoting recovery

During the high cadence sections, spin the pedals faster than you are used to but make sure you don't bounce on the saddle. It will feel odd at first but you will gradually find it comfortable to spin at a higher cadence.

Sample Day 6
1:10:00
71.7TSS
Tempo

Training at higher intensities develops your ability to ride harder for longer. If you are planning a hilly event you will be able to use this fitness to work a bit harder on the climbs, and ride in your endurance zones on the flat. This style of riding is much more efficient because of the effects of wind resistance. If you have chosen a flat event you will be able sustain a better average pace. 

If you are planning an off-road event it is a good idea to do some of your harder sessions off-road, however, make sure you are riding on a good surface for these harder efforts because we are looking for smooth sustained riding to develop your sustained riding ability.

We will start with tempo and build the intensity as your fitness develops. We will also build the amount of time you can ride at these higher intensities using longer efforts at each level of effort.

As a guide, tempo effort is your heart rate or power zone 3. It should feel a bit uncomfortable but sustainable.

Sample Day 7
3:00:00
108TSS
Aerobic Endurance - Event specific

During your weekend rides it is a good ide to practice riding on terrain that is as close to that of your event as possible.

Don't just think about hills, think about skills as well. Riding with your planned luggage is a great way to test how things will work.

For example, if you are taking part in a hilly road event, will you use aero bars? If so you need to practice riding with them and figure out how to arrange all your kit. 

If you will be riding off road, will you need to carry your bike for certain section? How will you do that with a fully loaded bike? Figure it out and practice it. If it doesn't work, change it. Get on the forum and see what other people are doing - it is a great resource.

This is an aerobic endurance session but with the added specificity of event practice.

Aerobic training makes you more efficient and builds your endurance. By keeping the intensity low you can also promote recovery from the harder sessions whilst making significant gains in fitness.

Aerobic endurance training isn't complicated, it is what you do most of the time when you're out for a ride. If you feel strong you can ride hills a little harder but don't go too hard and blow up. Learn how to pace yourself.

Training zone 2.

Sample Day 9
1:40:00
155TSS
Test 1

The purpose of this session is to establish some baseline values that you can use during your training. 
Training at different intensities will make your training more effective. Higher intensity training will help you ride faster and longer, lower intensity training will build you aerobic fitness and stamina.
It is important to have a good mix of training to be in the best condition possible for your target event.
Even if you are going to be doing an off road event it is best to do this session on the road. Doing the efforts on a slight climb can be a good strategy.
Avoid downhill sections and anything that will interrupt the efforts, such as traffic lights, junctions, etc.
Refer to the notes in the attached file to interpret the results and set your training zones.

John Hampshire
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John Hampshire Coaching

A professional endurance coach since 2009, John Hampshire has worked with cyclists and runners from all over the world to help them achieve their goals.

Whether you are training for your first road race or want to win an off-road trail marathon Coach John Hampshire can help you reach your potential and be your best. John enjoys working with a wide range of athletes from beginners to advanced as well as professionals.

John offers personal coaching to individuals as well as teams and groups.