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12 week - Pre-Season Base and Build w/ Structure - Advanced


Drew Christopher

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12 Weeks

Plan Specs

cycling intermediate advanced power based hr based tss based base period

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Plan Description

Welcome and thanks for choosing this 12 week training plan. This plan is designed to provide the structure and guidance necessary to build your aerobic capacity and endurance, muscular endurance and strength, and overall pedaling proficiency, as well as incorporating some good intensity. The language of the workouts are written in clear and common terminology centered around your individual Heart Rate (HR) and Power zones (PW). The 12 weeks are structured around a few full blocks of training which are then followed by a recovery week so that your body can recuperate and adapt to the workloads. Each week also includes 2 days of core strengthening and stretching yoga as cross training. This plan would best be applied at the beginning of a training phase or as structure for post racing season training. A large portion of the riding is concentrated on Zone 2 or Aerobic Endurance Training Zone. These types of workouts are specifically designed to build the bloodflow capacity and train the buffering of metabolic waste products.
For a more detailed look at this:

With that said, one of the most important things is to train yourself to ride easy. A successful day out on an easy or "Active Recovery Ride" will see your average watts at roughly half of what your current threshold power is set at. Similarly, a long Zone 2 ride should have your average wattage around 60-65% of your threshold. Some tips and techniques for keeping your intensity lower are as follows;
1) Anticipate your gearing when the terrain and gradient changes. As a hill pitches up, shift before you are forced to ride hard just to turn over the larger gear.
2) Do not accelerate hard from stops or lights. Often you will naturally sprint a little to get back up to cruising speed, try and avoid this. These rides are about the correct intensity rather than speed, so take your time accelerating.
3) Leave your ego at home. It is easier said than done sometimes but do not get caught up feeling like you have something to prove against other riders out there. Let elderly people on cruiser bikes pass you on your easy days and you will be the better for it.
4) Go slow to go fast. If you ever get a chance to ride with a high level competitor on one of their easy or chill days, do it! You will find almost categorically that the people who are the fastest on race day are the ones that know how to go the slowest on recovery days.

Thanks again for choosing this plan and happy riding to you!


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
13:02 hrs 5:00 hrs
1:23 hrs 1:00 hrs
—— ——
1:00 hrs 0:45 hrs
0:15 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
13:02 hrs 5:00 hrs
1:23 hrs 1:00 hrs
—— ——
1:00 hrs 0:45 hrs
0:15 hrs 0:45 hrs

Training Load By Week

Sue Lloyd

Inspired Training Center

Coach Sue is the owner of Denver's Inspired Training Center. Her coaching disciplines include track cycling, road cycling (road racing, criteriums, time trials, touring), mountain biking and cyclocross. Sue is particularly fond of, and experienced with Masters and Junior athletes.
In addition to individual coaching, her Denver services include performance testing, bike fits, massage, physical therapy, outdoor skills clinics, and indoor studio rides.

Sample Day 1

Zone 2 Ride. Spin Legs out.

2 hour ride focusing on staying in Zone 2. Ride the first 15 minutes and the last 15 minutes in zone 1. Keep this Aerobic for the whole ride. Do not go above Zone 2 if possible.

Sample Day 2

7 Way Hips +1: videos

This is a great routine for warming up before a ride or strength work. Initially, this IS strength work by itself. Stretch your hips after the routine.Follow the instructions on this video:
Watch correct form!
Reverse Clamshell:

Sample Day 2

Descending Anaerobic Intervals, short with longer recovery

Descending time intervals.  Warm-up well  Then do 2min - 1.5min - 1min - 0.5 minutes in zone 4-5 with the same amount of recovery time between reps (2:00 ON, 2:00 recovery, 1:30 ON, 1:30 recovery, etc.).  Do 3 sets of these total.  Recover at least 5 minutes between sets or long enough so that your HR drops into Zone 1-2. .  Cool down well.

Sample Day 3

Restorative/Stretching Yoga

You can go to yoga or stretch at home while watching TV.
Core, balance, breathing, relaxation, stretching
Spend some time working on basic stretching.
Lower body
IT band, Low back, hamstrings, quads, torso.
Upper body
Lats , pectoral's, triceps, neck stretch.
Please let me know if you have any questions on this.
Here is a good find.

Sample Day 4

The Artists Approach

Today's ride is all about feel and percieved effort not about specific HR, power, speed, cadence, or intensity. Tune into how your legs and your body feels and just enjoy the ride. Wear your HR monitor but put your garmin in your pocket and don't look at it. It is important to be able to listen to your body as well as use the metrics.

Sample Day 5

3 x 2 x 2 Openers

Warm up with easy spinning.
First do 3 x 1 minute high cadence 120+ rpm with 2 minutes between reps.
Then do 2 x 1 minute hard all out effort Z4/5 with 4 minutes between reps.
Last do 2 all out sprints of 6-8 seconds with at least 5 minutes between sprint efforts.
Leave 15-20 minutes to ride a light and easy cool down.

Sample Day 5


Stretching, balance, coordination, core strength. Enjoy.

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