TRAINING PLAN - OffSeasonBaseBuilder PDF

OFF-SEASON BASE BUILDER
Week one | total ride time: 5 hours 10 minutes
This week do the threshold test Plan your training week. You can Decide on suitable cross
Goals of the week 1 to establish your correct 2 switch your cross training/rest/flexible 3
training activities.
training zones. days around to suit your life.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Session type Session type Session type Session type Session type Session type Session type
Rest day Threshold test Cross training/rest Indoor trainer Cross training/rest Flexible day / rest Ride
1 hour 10 minutes 1 hour 3 hours
Med/High Med Low
Session details Session details Session details Session details Session details Session details Session details
Rest days need to be Session link: Your cross training Session link: Your cross training You may need to swap Session link:
built into your training Threshold test should complement your Tempo intervals should complement your your long weekend ride Base endurance ride
week. You can change riding and not adversely riding and not adversely to today or even one
the rest day but do not affect it. Many riders affect it. Many riders of the workouts from
do more than three will find some focussed will find some focussed the week. If not, rest up
consecutive days riding/ mobility work or dedicated mobility work or dedicated well for tomorrow’s ride.
exercise. Your body strength training to be very strength training to be very
needs time to adapt to beneficial. Listen to your beneficial. Listen to your
training. Today’s rest day body and, if necessary, body and, if necessary,
is especially important as some rest or a restorative some rest or a restorative
you’ve got a threshold test activity may be better. activity may be better.
tomorrow
Ride tip Ride tip Ride tip
Pace the 30-minute You should feel as though Correct pre, during
effort as evenly as possible, you’re working during these and post ride fuelling
don’t go off too hard and efforts but they should be is essential for getting
try to finish with nothing fairly manageable. If you the most out of your
left in the tank struggle, check you’ve longer training rides.
calculated your training
zones correctly.
British Cycling training plans: off season base builder

Week two | total ride time: 5 hours 30 minutes
Settle into your Stick to training zones, especially Prioritise and complete
Goals of the week
consistent training routine. HRZ/PZ 2 on endurance ride. the three cycling workouts.
Rest day Indoor trainer Cross training/rest Indoor trainer Cross training/rest Flexible day/rest Ride
1 hour 1 hour 3.5 hours
Med Med Low
Rest days need to be built Session link: Your cross training should Session link: Your cross training should You may need to swap Session link:
into your training week. You Tempo intervals complement your riding Sweet-spot intervals complement your riding your long weekend ride Base endurance ride
can change the rest day but and not adversely affect it. and not adversely affect it. to today or even one of the
do not do more than three Many riders will find some Many riders will find some workouts from the week.
consecutive days riding/ focussed mobility work or focussed mobility work or
If not, rest up well
exercise. Your body needs dedicated strength training dedicated strength training
for tomorrow’s ride.
time to adapt to training. to be very beneficial. to be very beneficial.
Listen to your body and, Listen to your body and,

if necessary, some rest if necessary, some rest
or a restorative activity or a restorative activity
may be better. may be better.
Try to build on last week’s Raising the intensity Cafe stops are great
performance. If you stuck slightly but, assuming your but they do give you a
towards the bottom end zones are correctly set, bit of a breather and can
of the zone, try pushing should be manageable. reduce the endurance
a bit harder. building effects of your
ride. If you are having one,
try to schedule it for the
final half hour.

Week three | total ride time: 6 hours 20 minutes
Make sure you complete Complete all three cycling

Do some mobility work
Goals of the week 1 all suggested warm-ups 2 workouts, sticking strictly 3
after each cycling workout.
and cool-downs. to the prescribed zones.
Rest day Indoor trainer Cross training/rest Indoor/outdoor ride Cross training/rest Flexible day/rest Ride
1 hour 1 hour 20 minutes 4 hours
Med Med Low
Rest days need to be built Session link: Your cross training Session link: Your cross training You may need to swap Session link:
into your training week. Sweet-spot intervals should complement your 3x10 minutes should complement your your long weekend ride Base endurance ride
riding and not adversely riding and not adversely to today or even one of
You can change the rest
affect it. Many riders affect it. Many riders the indoor workouts from
day but do not do more
will find some focussed will find some focussed the week. If not, rest up
than three consecutive
mobility work or dedicated mobility work or dedicated well for tomorrow’s ride.
days riding/exercise.
strength training to be very strength training to be very
Your body needs time beneficial. Listen to your beneficial. Listen to your
to adapt to training. body and, if necessary, body and, if necessary,
some rest or a restorative some rest or a restorative
activity may be better. activity may be better.
Try to build on last Sticking to “sweet-spot” Even if your route it

week’s performance. intensity but increasing the relatively flat, standing
If you stuck towards the length of the efforts so start out of the saddle every
bottom end of the zone, each one at the lower end 5-10 minutes can help
try pushing a bit harder. of the zone. alleviate lower back
tension.

Week four | total ride time: 3 hours 55 minutes
The main focus of this week is Choose restorative cross training

Goals of the week 1 recovery, so avoid any unnecessary 2 options such as yoga, pilates, 3 Book yourself in for a massage.
stress on your body. swimming or focussed mobility work.
Rest day Indoor trainer Cross training/rest Indoor trainer Cross training/rest Flexible day/rest Ride
55 minutes 1 hour 2 hours +
Low Low n/a
Rest days need to be built Session link: Don’t undo the recovery Session link: Don’t undo the recovery You may need to swap Session link:
into your training week. Leg speed benefits of this week by Spin out benefits of this week by your long weekend ride Free ride
hitting the gym too hard. hitting the gym too hard. to today or even one of the
Give yourself an extra rest Give yourself an extra rest indoor workouts from the
day, choose a restorative day, choose a restorative week. If not, rest up well
than three consecutive
activity or get a massage. activity or get a massage. for tomorrow’s ride.
days riding/exercise.
Your body needs time

to adapt to training.
Keep the resistance and More high cadence work. This ride is about enjoying
gear low to maximise your Really focus on leg speed, yourself, forgetting about
leg speed. This is a great keeping a still and relaxed training zones and just
session to do on rollers. upper body and avoid cycling for the pleasure
bouncing in the saddle of it. Explore some new
roads, head out with
the club or hit the trails
on your mountain bike.

Week five | total ride time: 5 hours 40 minutes - 6 hours 50 minutes
Plan a suitable route that allows

Fresh from your recovery week, it’s all Be sensible about whether
Goals of the week 1 2 3 you to include the efforts in your
about picking up your training routine. to include the bonus ride.
long ride.
Rest day Indoor trainer Cross training/rest Indoor trainer Cross training/rest Flexible/bonus ride Ride
1 hour 20 minutes 1 hour 20 minutes 1 hour 10 minutes 3 hours
Med Med Med/High Low/Med
into your training week. 3x10 minutes should complement your 2x20 sweet-spot should complement your your long weekend ride Endurance with
riding and not adversely riding and not adversely to today or even one of the 4X10 minutes Tempo
affect it. Many riders affect it. Many riders workouts from the week.
will find some focussed will find some focussed
than three consecutive If not, consider the bonus
mobility work or dedicated mobility work or dedicated
days riding/exercise. ride or an extra rest day.
strength training to be very strength training to be very
Your body needs time beneficial. Listen to your beneficial. Listen to your Session link:
to adapt to training. body and, if necessary, body and, if necessary, Big gear low cadence
Ride tip Ride tip Session details Ride tip
Look back to how you did Although total time Keep the muscles of your Adding some higher
in Week 3. After a recovery in sweet-spot remains trunk engaged throughout intensity efforts to your
week you should be able the same at 40 minutes, the efforts. longer rides. Unless you
to push a bit harder. it’s now done in two twenty live in a very flat area,
Avoid unnecessary
minute blocks. The key is you’ve probably drifted
upper body movement
to focus on pacing and not into HRZ/PZ 3 on climbs.
or wrestling with your bike.
go too hard at the start Try to spread the efforts
of the interval. You will out throughout the ride
feel you’re working hard, and compare how they
especially near the end feel as fatigue kicks in.
of the second one.

Week six | total ride time: 6 hours 10 minutes - 7 hours 20 minutes
Aim for consistency in Add 30 minutes If you didn’t do the bonus ride last week and
Goals of the week 1 the two 2x20 sweet-spot 2 3 felt okay, try it this week. If you did it and felt
to your long ride.
workouts. it affected your sunday ride, give it a miss.
1 hour 20 minutes 1 hour 20 minutes 1 hour 10 minutes 3 hours 30 minutes
Med Med Med/High Low/Med
into your training week. You 2x20 sweet-spot should complement your 2x20 sweet-spot should complement your your long weekend ride Endurance with
can change the rest day but riding and not adversely riding and not adversely to today or even one of the 4X10 minutes Tempo
do not do more than three affect it. Many riders affect it. Many riders workouts from the week.
consecutive days riding/ will find some focussed will find some focussed
If not, consider the bonus
exercise. Your body needs mobility work or dedicated mobility work or dedicated
ride or an extra rest day.
time to adapt to training. strength training to be very strength training to be very
beneficial. Listen to your beneficial. Listen to your Session link:
body and, if necessary, body and, if necessary, Big gear low cadence
You’ve got your experience Repeating this session for If you did the session last Increasing the overall
of this session last week a third time, the familiarity week, can you manage to length of the ride but
to go on so use that to means you should really go one gear harder? retaining the efforts.
improve the consistency be able to get a lot out Try having a gel 10
of your pacing. of it. If you’ve found the minutes before each
previous attempts relatively effort to give you a bit
comfortable, try pushing up of a boost.
nearer to your FTP/FTHR.

Week seven | total ride time: 6 hours - 7 hours 10 minutes
Upping the intensity of the Add 30 minutes It’s brilliant if you can do the bonus
Goals of the week 1 midweek sessions, make sure 2 3 ride but it shouldn’t be at the expense
to your long ride
you hit the prescribed target. of the quality of your Sunday ride.
1 hour 1 hour 1 hour 10 minutes 4 hours
Med/High Med/High Med/High Low/Med
Rest days need to be built Session link: Your cross training Session link: Your cross training You may need to swap your Session link:
into your training week. You Pyramid Intervals 1 should complement your Pyramid Intervals 1 should complement your long weekend ride to today Endurance with
can change the rest day but riding and not adversely riding and not adversely or even one of the indoor 4X10 minutes Tempo
consecutive days riding/ will find some focussed will find some focussed If not, consider the bonus
exercise. Your body needs mobility work or dedicated mobility work or dedicated ride or an extra rest day.
Session link:
beneficial. Listen to your beneficial. Listen to your
Big gear low cadence
body and, if necessary, body and, if necessary,
Aiming for close to your Did you pace these right It’s a big ride tomorrow so, Fuelling well and being
FTP/FTHR. If you’re using earlier in the week? Avoid if you’re feeling fatigued, disciplined about your
heart rate, don’t go off too the temptation to go all-out take an extra days rest. pacing around the efforts
aggressively. Your heart for the shorter intervals. are the keys to completing
rate will lag a bit so don’t this ride.
If you haven’t got a power
worry if you don’t elevate
meter, use your speed or
it enough during the shorter
cadence to give a rough
intervals. The intensity
estimation.
is only a touch above
sweet-spot.

Week eight| total ride time: 3 hours 55 minutes
Your second recovery week Use the extra time to give your bike some
Goals of the week 1 of the plan, rest up, you’ve 2 Treat yourself to a massage. 3 attention, plan events for next year or book
earned it. some warm weather training.

Low Low n/a
Rest days need to be built Session link: Don’t undo the recovery Session link: Don’t undo the recovery No bonus ride this week, Session link:
into your training week. You Leg speed benefits of this week by Spin out benefits of this week by it’s all about R&R. Free Ride
can change the rest day but hitting the gym too hard. hitting the gym too hard.
do not do more than three Give yourself an extra rest Give yourself an extra rest
consecutive days riding/ day, choose a restorative day, choose a restorative
exercise. Your body needs activity or get a massage. activity or get a massage.
time to adapt to training.
session to do on rollers. upper body and not cycling for the pleasure
bouncing in the saddle. of it. Explore some new
roads, head out with the
club or hit the trails on
your mountain bike.

Week nine| total ride time: 6 hours 30 minutes - 7 hours 40 minutes
Completing a second threshold Prioritise the Thursday session and endurance ride. If Don’t neglect off the bike mobility work. You
Goals of the week 1 test and, if necessary, adjusting 2 you struggled with the bonus ride and endurance ride in 3 can dedicate your cross training session to this
your training zones. Week 7, give the bonus ride a miss for the next three weeks. but 5-10 minutes after rides are also a good idea.

into your training week. You Threshold test should complement your 2x20 threshold should complement your long weekend ride to today Endurance with 2x20
can change the rest day but riding and not adversely riding and not adversely or even one of the indoor minutes sweet-spot
Session link:
Big Gear Low Cadence
with Sprints
If you’re using a power You’re familiar with Adding sprint to the big A big ride with some
meter and testing for FTP, the 2x20 structure but gear efforts really increases relatively tough efforts
ride the first 10 minutes we’ve increased the the intensity. Only progress in the second hour.
at the value from your intensity to Threshold. to this session if you
Fuel well, pace
previous test and then managed 2 out of the 3
This makes the accuracy conservatively outside of
see if you can push on. bonus rides in Weeks 5-7.
of your Threshold Test the efforts and try to keep
Don’t expect to see any If you didn’t achieve this
imperative and will really your cadence up.
change in FTHR or draw but want to start including
test your pacing. Expect
any conclusions from any a bonus ride, do big gear
to be right on your limit or
changes without power, low cadence. Don’t worry
even struggling to complete
it’s not a fitness test. if you’re not managing the
the second effort.
bonus rides, the three main
sessions are the priority.

Week 10| total ride time: 7 hours - 8 hours 10 minutes
See if you can squeeze out a The main endurance ride is becoming quite
Focus on accuracy of pacing
Goals of the week 1 few more watts on monday’s 2 3 demanding so, if doing the bonus session is
for the under/over efforts.
2X20 session. affecting it, take an extra rest day before it.
1 hour 1 hour 30 minutes 1 hour 10 minutes 4 hours 30 minutes

Med/High
into your training week. You 2x20 threshold should complement your Under/over should complement your long weekend ride to today Endurance with 2x20
can change the rest day but riding and not adversely riding and not adversely or even one of the indoor mintues sweet-spot
Session link:
with Sprints
How well did you pace A power meter makes It’s a big ride tomorrow so, A big ride with some
this session last week? accurately pacing this if you’re feeling fatigued, relatively tough efforts
Break the effort into session far easier. If you’re take an extra days rest. in the second hour.
5-minute chunks and aim using heart rate, you may
Fuel well, pace
to raise it slightly through find that you have to use
conservatively outside of
each one. perceived effort as there
the efforts and try to keep
may be too much lag
your cadence up.
between your changes
in intensity.

Week 11| total ride time: 8 hours - 9 hours 10 minutes
You get two goes at the under/ It’s the last hard week of the plan, really focus With your toughest endurance ride of the plan at the
Goals of the week 1 over workout this week, see how 2 on the quality of the key workouts and your 3 weekend, if you haven’t consistently been managing
accurately you can pace it. recovery between them. the bonus session, this isn’t the week to start!

into your training week. You Under/over should complement your Under/over should complement your long weekend ride to today Endurance with 2x20
can change the rest day but riding and not adversely riding and not adversely or even one of the indoor minutes sweet-spot
Session link:
with Sprints
Rather than relying totally Keep your pedalling It the hardest endurance Maintain your focus
on your power meter or smooth and cadence ride of the plan tomorrow, for the whole ride. Don’t
heart rate monitor, try to consistent, especially when don’t do this bonus session switch off after you’ve
feel the difference in pedal you punch above threshold. unless you’re sure it’s not done the efforts, try to
pressure between the two Avoid your cadence going to affect it. hold solid Zone 2.
intensities. How well can dropping and don’t
you judge it? mash your pedals.

Week 12| total ride time: 3 hours 55 minutes
Give yourself a pat on the back for Rest up well and maybe Spend some time looking at our training plans
Goals of the week 1 2 3
reaching the end of the 12-week plan. treat yourself to a massage. and deciding on your next training block.

Low Low n/a
Rest days need to be built Session link: Don’t undo the recovery Session link: Don’t undo the recovery No bonus ride this week, Session link:
into your training week. You Leg speed benefits of this week by Spin out benefits of this week by it’s all about R&R. Free ride
can change the rest day but hitting the gym too hard. hitting the gym too hard.
do not do more than three Give yourself an extra rest Give yourself an extra rest
consecutive days riding/ day, choose a restorative day, choose a restorative
exercise. Your body needs activity or get a massage. activity or get a massage.
time to adapt to training.
session to do on rollers. upper body and not cycling for the pleasure
bouncing in the saddle. of it. Explore some new
roads, head out with the
club or hit the trails on
your mountain bike.

TRAINING PLAN - OffSeasonBaseBuilder PDF

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OFF-SEASON BASE BUILDER

Week one | total ride time: 5 hours 10 minutes

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Ride tip Ride tip Ride tip

British Cycling training plans: off season base builder

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Listen to your body and, Listen to your body and,

Ride tip Ride tip Ride tip

British Cycling training plans: off season base builder

Make sure you complete Complete all three cycling

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Ride tip Ride tip Ride tip

Try to build on last Sticking to “sweet-spot” Even if your route it

British Cycling training plans: off season base builder

The main focus of this week is Choose restorative cross training

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Your body needs time

Ride tip Ride tip Ride tip

British Cycling training plans: off season base builder

Plan a suitable route that allows

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Ride tip Ride tip Session details Ride tip

British Cycling training plans: off season base builder

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Ride tip Ride tip Session details Ride tip

British Cycling training plans: off season base builder

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Ride tip Ride tip Session details Ride tip

British Cycling training plans: off season base builder

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

55 minutes 1 hour 2 hours +

Ride tip Ride tip Ride tip

British Cycling training plans: off season base builder

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1 hour 10 minutes 1 hour 20 minutes 1 hour 10 minutes 4 hours

Ride tip Ride tip Session details Ride tip

British Cycling training plans: off season base builder

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1 hour 1 hour 30 minutes 1 hour 10 minutes 4 hours 30 minutes

Ride tip Ride tip Session details Ride tip

British Cycling training plans: off season base builder

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1 hour 30 minutes 1 hour 30 minutes 1 hour 10 minutes 5 hours

Ride tip Ride tip Session details Ride tip

British Cycling training plans: off season base builder

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

55 minutes 1 hour 2 hours +

Ride tip Ride tip Ride tip

British Cycling training plans: off season base builder

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