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BASE 12 Week Off Season Cycle Training Program


Lauren Updyke

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12 Weeks

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Plan Description

This 12 week off season training program is a great choice for athletes who are looking to gain strength and fitness in the off season to come out of the winter stronger than ever. Athletes are scheduled 6 days of the week with 1 full day off. Two days are lighter, easier rides combined with a strength workout. The rest of the cycle workouts are challenging and have a specific purpose.

The plan is broken into 4 week chunks with the first 4 weeks focusing on cadence and efficiency. The middle 4 weeks we focus on increasing the athlete's aerobic force. The final 4 weeks the plan focuses on shorter more intense efforts to improve anaerobic efficiency.

This plan is appropriate for anyone who has a basic understanding of cycling. All workouts can be done either on an indoor trainer, power based trainer (Wahoo Kick'r/Computrainer/etc), or out on the road. Be sure to read through each workout as there may be slight changes in the workouts between trainer and road.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
3:45 hrs 1:00 hrs
Strength x2
0:40 hrs 0:40 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
3:45 hrs 1:00 hrs
0:40 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week

Lauren Vallee Updyke

Base Tri Fitness

We do one thing at BASE. Focus on our athletes and their success. We don't believe in gimmicks, fads, or any other hocus pocus. We rely on science. Utilizing our unique testing protocol we set training parameters that meet the needs of our athletes. No two athlete plans are the same - just as no two athletes are the same. For more information visit and get ready to Build the BASE.

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