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Cycling Foundation Mastery: Base 1-3 for Beginner & Intermediate Cyclists

Browse More Plans

Cycling Foundation Mastery: Base 1-3 for Beginner & Intermediate Cyclists

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Charles Kyle

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Welcome to the Cycling Foundation Mastery: Base 1-3 for Beginner & Intermediate Cyclists. This comprehensive training plan is meticulously designed to build a robust aerobic foundation, enhance power efficiency, and increase endurance, setting the stage for advanced performance improvements. Spanning across Base 1, 2, and 3 phases, each week introduces a balanced mix of volume and intensity, culminating in an FTP test to gauge progress and adjust future training zones.

Who Is This Plan For?


This plan is ideal for beginner and intermediate cyclists who are looking to systematically improve their cycling performance through structured training. Whether you're preparing for a race, seeking to enhance your fitness, or aiming to achieve personal bests, this plan provides the roadmap to elevate your cycling capabilities.

Communication:


While this plan is designed for self-coaching, we encourage athletes to engage with our supportive online community for motivation, advice, and sharing successes. For those seeking more personalized guidance, optional one-on-one coaching services are available to complement this plan.

Equipment Needed:


A power meter is essential for following this plan, as workouts are tailored based on percentages of Functional Threshold Power (FTP). Access to a heart rate monitor and a cycling computer or smartphone app capable of recording and displaying your data will enhance your ability to monitor progress and adjust intensity accurately.

Testimonials:


"After completing the Cycling Foundation Mastery plan, not only did my FTP increase by 15%, but I also felt stronger and more confident on my bike. The structured approach made it easy to follow and seeing my progress each week was incredibly motivating." - Alex S.


"This plan was a game-changer for me. The gradual build-up in intensity and volume was perfect for my schedule and fitness level. By the end of Base 3, I was riding longer and harder than I ever thought possible." - Jamie L.

Embark on your journey to cycling excellence with the Cycling Foundation Mastery plan. Your commitment, combined with our structured approach, will pave the way for remarkable achievements on and off the bike.


How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Couch Potato

Rest
Today is all about recovery and relaxation. Take some time to rest your legs and recharge your batteries. You've been working hard this week, so enjoy some time off the bike and catch up on your favorite shows, read a book, or take a nap. Remember to stay hydrated and nourished, and don't be afraid to indulge in some healthy snacks or treats. Just don't forget to get up and move around every now and then to keep your circulation flowing. Happy resting!
Details
Tuesday

Aerobic Capacity Intervals - 5 VO2 Max Intervals

Bike01:30:0081 TSSStructured Workout
Details

Core Stability Routine for Cyclists

Strength00:15:00
Core Stability Routine for Cyclists

Total Duration: 15 minutes

Frequency: 2-3 times per week

Warm-Up (3 minutes)
- Dynamic Stretches: Begin with gentle dynamic stretches to prepare your core muscles for the workout. Include cat-cow stretches for spinal mobility and standing side bends to warm up the obliques. Perform each exercise for about 1.5 minutes.

Main Routine

1. Planks (3 minutes)
- How-To: Assume a plank position, maintaining a straight line from your head to your heels. Keep your elbows under your shoulders. Hold for 30 seconds to 1 minute, rest for 30 seconds, and repeat.
- Purpose: Strengthens the entire core, improving stability and posture.

2. Side Planks (3 minutes)
- How-To: Transition to a side plank, supporting yourself on one elbow and the side of your foot. Keep your hips raised and body in a straight line. Hold each side for 30 seconds to 1 minute, rest for 30 seconds, and switch sides.
- Purpose: Targets the obliques, essential for balance and lateral stability.

3. Bird-Dogs (3 minutes)
- How-To: Begin on all fours. Extend one arm and the opposite leg simultaneously, keeping your body in a straight line. Hold for a few seconds, then switch sides. Perform for 3 minutes, alternating sides.
- Purpose: Enhances core stability and coordination, reducing the risk of lower back pain.

4. Bicycle Crunches (3 minutes)
- How-To: Lie on your back with your hands behind your head and legs raised to form a 90-degree angle. Bring one knee towards your chest and the opposite elbow towards that knee, then switch sides, mimicking a pedaling motion. Perform for 3 minutes.
- Purpose: Strengthens the abdominals and obliques, improving rotational power and efficiency.

Cool Down (3 minutes)
- Stretching: Conclude with gentle stretching focusing on the abs, lower back, and hip flexors to aid recovery and flexibility. Perform stretches like the cobra pose for the abdominals and lower back, and the kneeling hip flexor stretch. Spend about 1 minute on each stretch.
Details
Wednesday

75 Min Endurance Ride

Bike01:15:0067 TSSStructured Workout
Details
Thursday

3 x 10-min Sweet-spot Intervals

Bike01:00:0063 TSSStructured Workout
WU: 10-15 min progressing to your endurance zone
TARGET: PW: Z2
CADENCE: Self-selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS: three 10-minute efforts in your sweet-spot with 5 minutes rest between intervals.

TARGET: PW: 4a
CADENCE: varied between 85 and 105 rpm focusing on your form.
TERRAIN: flat to rolling hills
-----
CD:
Cool Down 5-15 minutes
TARGET: PW: Z1
CADENCE: small chain ring
Details

Core Stability Routine for Cyclists

Strength00:15:00
Core Stability Routine for Cyclists

Total Duration: 15 minutes

Frequency: 2-3 times per week

Warm-Up (3 minutes)
- Dynamic Stretches: Begin with gentle dynamic stretches to prepare your core muscles for the workout. Include cat-cow stretches for spinal mobility and standing side bends to warm up the obliques. Perform each exercise for about 1.5 minutes.

Main Routine

1. Planks (3 minutes)
- How-To: Assume a plank position, maintaining a straight line from your head to your heels. Keep your elbows under your shoulders. Hold for 30 seconds to 1 minute, rest for 30 seconds, and repeat.
- Purpose: Strengthens the entire core, improving stability and posture.

2. Side Planks (3 minutes)
- How-To: Transition to a side plank, supporting yourself on one elbow and the side of your foot. Keep your hips raised and body in a straight line. Hold each side for 30 seconds to 1 minute, rest for 30 seconds, and switch sides.
- Purpose: Targets the obliques, essential for balance and lateral stability.

3. Bird-Dogs (3 minutes)
- How-To: Begin on all fours. Extend one arm and the opposite leg simultaneously, keeping your body in a straight line. Hold for a few seconds, then switch sides. Perform for 3 minutes, alternating sides.
- Purpose: Enhances core stability and coordination, reducing the risk of lower back pain.

4. Bicycle Crunches (3 minutes)
- How-To: Lie on your back with your hands behind your head and legs raised to form a 90-degree angle. Bring one knee towards your chest and the opposite elbow towards that knee, then switch sides, mimicking a pedaling motion. Perform for 3 minutes.
- Purpose: Strengthens the abdominals and obliques, improving rotational power and efficiency.

Cool Down (3 minutes)
- Stretching: Conclude with gentle stretching focusing on the abs, lower back, and hip flexors to aid recovery and flexibility. Perform stretches like the cobra pose for the abdominals and lower back, and the kneeling hip flexor stretch. Spend about 1 minute on each stretch.
Details
Friday

Yoga Flow and Chill

Rest
Spend some time doing a gentle yoga flow to improve flexibility and relax your mind.
Details
Saturday

Endurance Ride - 1 Hr 30 min

Bike01:30:0076 TSSStructured Workout
WU: 10-15 min progressing to your endurance zone
TARGET: PW: Z2
CADENCE: Self-selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS: ride in the prescribed time at a moderate-paced endurance intensity. The focus is to stay at a power below lactate threshold for the vast majority of any time you are riding at your endurance pace.
Endurance Ride
TARGET: PW: Z2
CADENCE: varied between 85 and 105 rpm focusing on your form.
TERRAIN: flat to rolling hills
-----
CD:
Cool Down 5-15 minutes
TARGET: PW: Z1
CADENCE: small chain ring
Details

Core Stability Routine for Cyclists

Strength00:15:00
Core Stability Routine for Cyclists

Total Duration: 15 minutes

Frequency: 2-3 times per week

Warm-Up (3 minutes)
- Dynamic Stretches: Begin with gentle dynamic stretches to prepare your core muscles for the workout. Include cat-cow stretches for spinal mobility and standing side bends to warm up the obliques. Perform each exercise for about 1.5 minutes.

Main Routine

1. Planks (3 minutes)
- How-To: Assume a plank position, maintaining a straight line from your head to your heels. Keep your elbows under your shoulders. Hold for 30 seconds to 1 minute, rest for 30 seconds, and repeat.
- Purpose: Strengthens the entire core, improving stability and posture.

2. Side Planks (3 minutes)
- How-To: Transition to a side plank, supporting yourself on one elbow and the side of your foot. Keep your hips raised and body in a straight line. Hold each side for 30 seconds to 1 minute, rest for 30 seconds, and switch sides.
- Purpose: Targets the obliques, essential for balance and lateral stability.

3. Bird-Dogs (3 minutes)
- How-To: Begin on all fours. Extend one arm and the opposite leg simultaneously, keeping your body in a straight line. Hold for a few seconds, then switch sides. Perform for 3 minutes, alternating sides.
- Purpose: Enhances core stability and coordination, reducing the risk of lower back pain.

4. Bicycle Crunches (3 minutes)
- How-To: Lie on your back with your hands behind your head and legs raised to form a 90-degree angle. Bring one knee towards your chest and the opposite elbow towards that knee, then switch sides, mimicking a pedaling motion. Perform for 3 minutes.
- Purpose: Strengthens the abdominals and obliques, improving rotational power and efficiency.

Cool Down (3 minutes)
- Stretching: Conclude with gentle stretching focusing on the abs, lower back, and hip flexors to aid recovery and flexibility. Perform stretches like the cobra pose for the abdominals and lower back, and the kneeling hip flexor stretch. Spend about 1 minute on each stretch.
Details
Sunday

No Planned Workouts

No content
No detail

Saturday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x10
00:45:00 00:15:00
Bike x5
06:37:00 04:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength Strength
00:45:00 00:15:00
Bike Bike
06:37:00 04:30:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Charles Kyle, USAC Level 1

KyleCoaching, LLC

Achieving success is a common goal, although the definition and its path are as varied as opinions of the best tire pressure to use during a muddy, wintery cyclocross race. While Feed Zone cookies may be a great recovery food after a race, a cookie cutter approach is something you will not experience with us.

Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.

View all Training Plans by this Coach
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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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