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Base and Strength Training Plan for Experienced Riders

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Pete MacLeod

All plans by this Coach

Length

13 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is recommended for Expert and Category 1 racers MTB Racers and Experienced Cat 3 and higher Road Racers. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 10-12 hours of training, with recovery weeks around 7 hours of training. But there are some weeks above 12hrs and some lengthy mid week rides.

Workouts are set up in the workout builder for simple plug and play with most cycling computers and smart trainers.

One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on either your road, cross, or mountain bike.

This plan will take the experienced racer through their base training. This plan is designed for those who have flexible work/school schedules as there are some lengthy mid-week endurance rides. Additionally, this plan incorporates strength training and additional forms of cross training.

The plan starts with a Field Test week then 12 weeks of base training and strength training. During this plan endurance and efficiency are the focus. Workouts include endurance rides, weight training, and efficiency drills. As the program progresses, weights and cross training are phased out, and more intense intervals begin.

As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
08:11:00 04:00:00
Strength x2
02:46:00 02:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
08:11:00 04:00:00
Strength
02:46:00 02:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Peter MacLeod

Hold Fast Cycling

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $250 per month with unlimited communication as well as personalized monthly training plans for just $125.


  • 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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