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Pump up the Base

Browse More Plans

Pump up the Base

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Wayne Girdlestone

All plans by this Coach

Length

12 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

Using traditional Periodization as the backbone to this 12 week training plan, cyclists of all disciplines will obtain a fantastic Base from which to launch their season and or fine tune for a specific race period or event.

With 10hr recovery weeks and 18hrs as a max week this is for intermediate, Master and advanced riders who can train 6 days a week.

A max of 2hrs 30min of riding is required for week days with your longest ride being 5hrs on a Sunday.

As with all our training plans, this plan is suitable for athletes training with power, heart rate or perceived exertion and can be uploaded to compatible trainers and head units to ensure you achieve optimum results.

Enjoy...

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 x6
13:45:00 05:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
13:45:00 05:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Wayne Girdlestone

Virtual Training Centre

Specializing in training and racing with a power meter for road, time trialling and mountain biking.

Includes e-mail, telephone or Skype every 2 weeks. Training plans are written in 1-4 week blocks, customized to your unique needs and goals.

Pre – race mental preparation


  • 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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