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Off Season Build (1:30 hour sessions)

Browse More Plans

Off Season Build (1:30 hour sessions)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Nicholas Smith

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

Introduction:

This 12 week plan works on building your cycling fitness to prepare your base level of fitness for your year ahead, no matter your discipline. The workouts are around 1:30 hours except for your endurance ride. Through the duration of this plan you will feel yourself get stronger. Then with confidence you will be able to go on to your discipline specific Pre Season Plan. All workouts and therefore plans at Core Cycling are world class and have been tested by elite athletes!

Type of Events plan is for:

Want to have your best ever season and do better than you ever thought you could? Then this is the plan for you!! This Training Plan is designed for any Riders wanting to have a great foundation for their best ever year ahead.
By raising your FTP, strength and suppleness for cadence, you will prepare yourself for a great pre season for your key events just a few months away.

Who the plan is for:

Workouts in our plans at Core Cycling are tried and tested by all kinds of cyclists from Elite, as previously mentioned, to your everyday rider, male or female, looking to get fit. The weeks range from 6 Hours for a recovery week and up to 10 Hours for your biggest weeks. The plans also include your Strength and conditioning sessions.

This plan is perfect for cyclists That have been riding for a a few years and enjoy longer workout sessions, all the way through to Elite). It is perfect for that rider wanting the best season ahead and looking to build that special foundation to that year that's coming. Check out my profile for 4 week options of this plan. There are plans that complement this 12 week option, that can be completed after this one. One-to-one coaching is available too. Please contact me by the email address provided on my profile.

Where and how to complete the plan:

The first two weeks of this plan are based on Heart Rate. These workouts won't work on Zwift so do it as a free ride. If you don't know your Max HR then do these sessions on feel. Its good to learn how your effort feel anyway and to not be a slave to your powermeter all the time. You can use your device (Garmin, Wahoo etc) as the workout prompt.

Once on Power your plan can be used on Zwift, also. This makes it a great interactive experience whether you choose Zwift or the road. Please have a look at each workout description to help you understand what's being asked and why. Please remember that recovery is just as important as the effort itself. I am also not a fan of ERG mode. It can stop your from having a much more powerful ride or have to push too hard when you really need to be going a bit easier due to fatigue for example. There are tests every 7-9 weeks, including in other plans going forward, to help you see your progress. Please always start easier in the 20 minute test to allow for you to be strong at the end and get the best out of yourself. Also remembering you are improving more on the most important part of what you need for your discipline.

Whilst all sessions are set out with a workout, I would recommend that for your Endurance Ride you just enjoy it by putting a few efforts and even sprints in as suggested on the ride description. Endurance is always more exciting on the Road with Friends. So whilst doing your “training” might be best on your own, get out and enjoy those endurance rides without being restrained to wattage.

Though the plan uses TSS (Training Stress Score) and is a good guide to your build, it is just a guide. The plan is mainly based on building the aspects of your cycling component that are most important to you building that foundation. All your workouts are set up for them to appear on your Device. Please follow the link to set this up https://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

If you are struggling with an aspect of the plan or need some guidance please feel free to send the odd email for help.

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
07:38:00 03:30:00
Strength x3
00:55:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Bike
07:38:00 03:30:00
Strength
00:55:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Nicholas Smith

Core Cycling

With over 15 years of Coaching experience, 35 years of riding experience and British Cycling Level 3 and Training Peaks qualifications, at Core Cycling, you will know you are getting the best Coaching in order to get the best out of your body with your time spent with us.

From Novice to Elite riders I can support you in getting the most out of yourself.

Demand More From Your Cycling!!


  • 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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