Updated: 01/07/2024

This reusable 12-week Intermediate Traditional Base training plan aims to improve your aerobic endurance, fat utilization, body composition, muscular endurance and prepare your body for more intense workouts later.

From the coach..., the minimum weekly hours for a traditional base training plan vary depending on your current fitness, training history, target events and personal preferences. However, a general guideline is to aim for at least *10 to 14 hours of low to moderate-intensity riding (with long rides and some strength training to improve muscle function) per week, and this plan does just that.

Who is this plan for: Intermediate or cyclist with a moderate fitness level and can be used across a range of disciplines as well as foundational training for 5 to 12+ hour rides or races such as Swartberg100, Seven Gravel, Karoo Burn, 36One, Karoo2Coast, TransBaviaan, or even an Everest.

*Although the weekly volume is the same as the Beginner and Competitive Traditional Base plan the key workout intensities/stress are more suited to cyclists with a moderate level of fitness.

When to start: Any time of the year. Or 5.5 months before your A-priority race.
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The Plan Layout

Three blocks. Each block has three weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week three is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.

To optimize training, workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. Additionally, training nutrition and hydration guidance, and strength and flexibility exercises are included to enhance the overall quality of your workouts.

Day 1 of the plan starts with a functional threshold power test to ensure you are training at the right level.
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Key Features

A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.

Easy to follow. RIDEANDRACE pre-built training plans are research-based combined with personal experience and practical knowledge. The plans and workouts are detailed and include some sport and cycling science terminology, but are entirely written in ordinary words and simple sentences.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net