Base Camp Bike
6 Week General Prep Plan For Cyclists
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Plan Description
Not quite ready to start your next big training block? Are you between goals, but still want to train with structure? Base Camp is your bridge.
Whether you’re a few weeks out from starting a race-specific cycling plan, just finished an event, or need to buy yourself some time while you figure out what’s next, Base Camp Bike will keep your focus, maintain your consistency and have you moving forward.
With 3 full-body strength sessions and 3 structured bike sessions per week, you’ll build capacity across a broad range of intensities and training styles. It’s general prep, but with a purpose - setting you up to ride stronger when your next block begins.
Is This Plan For You?
You’re between events and want to stay sharp without burning out. You’re not quite ready to commit to a big training block, but still want to build fitness and stay strong
Here’s what you can expect:
- Train 6 x Per Week - 3 structured bike sessions and 3 progressive strength sessions per week
- Strength Work - split across lower, upper and full-body sessions with a GPP focus
- Endurance That Evolves - work across a full range of intensities, from aerobic base work to short intervals
- Endurance That Evolves - work across a full range of intensities, from aerobic base work to short intervals
Why Train With OMNIA?
For over five years, we've been proving that you don't have to choose between being strong or being fit. While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust, and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you're in the right place and we have the plan for you.
To get the most out of this program, you should:
- Be comfortable lifting 3 x per week with good comprehension of movements like squats, deadlifts, bench press etc.
- Be able to complete easy to moderate intensity bike sessions (60-90 minutes)
- Be ready to train 5-6 days per week consistently, with sessions lasting 45-90 minutes (longer ones reserved for the weekend)
- Have access to a gym with free weights and a bike or turbo trainer
We're redefining what's possible in strength and endurance training. While others force athletes to choose a lane – either lifting or cardio, strength or stamina – we've spent the last five years proving you can excel at both.