Bikepacking Level 1 (12 week plan)

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

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 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 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 14
4:00:00
144TSS
Long ride - can be an event

These are the rides that will build both your physical and mental strength to help you succeed in your goals.
They are also the time when you should practice the skills you will need and test your equipment.

Spend some time planning these rides. Plan a route that is as representative as possible of your goal event.
Make a list of your goals for the ride, for example, you may want to practice navigation or strategies you will need if things go wrong. You may want to test your eating plan.
Also, be safe, tell someone where you are going and send regular updates. Some cycle Apps such as Garmin Connect and Strava have tracking features that allow a friend to follow your progress - these are an excellent idea for solo rides where you are pushing the limits.

Sample Day 41
8:00:00
288TSS
Long - can be an event

These are the rides that will build both your physical and mental strength to help you succeed in your goals.
They are also the time when you should practice the skills you will need and test your equipment.

Spend some time planning these rides. Plan a route that is as representative as possible of your goal event.
Make a list of your goals for the ride, for example, you may want to practice navigation or strategies you will need if things go wrong. You may want to test your eating plan.
Also, be safe, tell someone where you are going and send regular updates. Some cycle Apps such as Garmin Connect and Strava have tracking features that allow a friend to follow your progress - these are an excellent idea for solo rides where you are pushing the limits.

Sample Day 62
12:00:00
432TSS
Long weekend - Day 1 (can be a representative event)

This is your opportunity to put everything into practice. Plan your trip with an overnight stop, aim to do between 18 and 30 hours riding over the two days. 

It is often best to work with a time based schedule rather than distance because with time, you are in control. Having a daily routine can be much more effective than trying to ride a certain distance each day because it allows you to take account of things that may go wrong. 

Plan using distance and ride using time. If you are an athlete that is better at riding a little faster and having longer recovery then plan that way. If you work better with limited sleep and riding longer, then work your plans around that.

Try to work out an eating strategy that will work and minimise wasted time. One of the biggest time wasters in bike packing events can be getting stuck in a nice warm cafe, just having that extra coffee that you don't really need... or going into a shop without a clear plan of getting in and out with the best foods you can.

It can be a good plan to get a feel for different major shops, since they are often setup with certain products in the same places. Lidl is good for this and petrol stations of maybe BP and Shell maybe similar.

Think about other factors, such as the prevailing wind and likely weather. Make contingency plans that you have practiced in other rides.


Spend some time planning these rides. Plan a route that is as representative as possible of your goal event.

Make a list of your goals for the ride, for example, you may want to practice navigation or strategies you will need if things go wrong. You may want to test your eating plan.

Also, be safe, tell someone where you are going and send regular updates. Some cycle Apps such as Garmin Connect and Strava have tracking features that allow a friend to follow your progress - these are an excellent idea for solo rides where you are pushing the limits.

Sample Day 69
12:00:00
432TSS
Long - can be an event

These are the rides that will build both your physical and mental strength to help you succeed in your goals.
They are also the time when you should practice the skills you will need and test your equipment.

Spend some time planning these rides. Plan a route that is as representative as possible of your goal event.
Make a list of your goals for the ride, for example, you may want to practice navigation or strategies you will need if things go wrong. You may want to test your eating plan.
Also, be safe, tell someone where you are going and send regular updates. Some cycle Apps such as Garmin Connect and Strava have tracking features that allow a friend to follow your progress - these are an excellent idea for solo rides where you are pushing the limits.

Sample Day 80
1:00:00
36TSS
Easy spin - can be Monday, Tuesday or Wednesday

Keep it very easy and if you aren't able to ride because you need to deal with more important things don't worry.

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.