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4-Month Base to Race Plan

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4-Month Base to Race Plan


Chris Burnham

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16 Weeks

Plan Description

This is a 4-month (16-week) plan to bring a cyclist from base training, through the build period, and into race fitness. This program would work well for Cat.5 through Cat.3 cyclists and for any category cyclist that is time constrained. Along with this program you will get unlimited communication via email for any questions you may have.

This program does end with an "A" level race but you don't necessarily need to have a race to peak for but you will ready for one if you do. If you don't have a race then we will use that day to repeat the field test done at the beginning of the program to evaluate gains.

Before beginning the program the athlete should have 4 - 6 weeks of consistently riding 5 days a week. Weekly hours for this program will vary from 8 - 10 hours but you will have the ability to adjust this somewhat for your available training time.
If you have any questions please email us at contact us at

Q: Is this program appropriate for a new cyclist?
A: Possibly. If you have been riding pretty consistently for a while but haven’t trained seriously then yes it would be good for a beginning cyclist. If you are brand new to the sport and have been riding for less than a year then this might be a little advanced. We offer a few other programs that would be more appropriate or contact us for a customized program.

Q: What if I have questions on the workouts or program?
A: You can contact us at any time via email.

Q: Do I need to be training to race to use this program?
A: No, this program will get you ready to race but is not required. The goal of the program is to create a well rounded cyclist that could compete if they desire.

Q: I primarily ride mountain bikes. Would this program work?
A: It would but the 4-month Race to Base for Mountain Bikers would be more appropriate. Our suggestion would be to choose the program that is associated with your primary sport (i.e. if you primarily race mountain bikes but do a few road races you should choose the Mountain Bike program).

Q: Does this program include any nutritional guidelines?
A: No, this program doesn’t include a nutritional guide. Contact us if you are interested in that service.

Q: Do I have to start this program on a specified date?
A: No, you can start this program whenever you desire.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
08:45:00 03:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
08:45:00 03:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Christopher Burnham

Burnham Coaching

My mission as a coach is to provide knowledge and guidance through continuous communication with athletes to help them achieve their goals.

By having an understanding of your goals, current fitness, and utilizing a mix of scientific based training including periodic fitness testing and extensive experience, we can create a structured plan to achieve your goals.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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