Base Phase Cyclist Training Plan-14 weeks under 10 hrs with strength training. Based on under 10 hours per week commitment with builds to 10 hours at the end of the plan. Periodization design of this plan is a three week build with a recovery week on week four, including rest days on Monday/Friday and suggested strength training. Recovery week has a benchmark test after the rest period to assess improvements in fitness. This plan will work to build current fitness or if you’re just getting started, provide a base phase; it includes some higher intensity workouts built in to provide improvement in lactate threshold. Workout intensities are based on zones that can be determined from a field test and or a lactate threshold test. Plan also comes with a detailed description document (downloadable after purchase) outlining many details.

Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on if this training plan will fit your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. The plan can be modified to decrease or increase the weekly hours to accommodate lower or higher annual training hour averages. Please contact us if you have any questions about this plan, we’ll help you decide if it will work for you.