Training Plans After Winter Group Coaching
Congratulations on all your hard work this winter! Now it's time to use your fitness for a successful event or goal this spring. Many of you have chosen to move into one-on-one coaching with one of our expert coaches, but we know for a lot of you coaching is not on the radar. Here are some simple, budget-friendly training plans from Tim Cusick that will keep your fitness progressing as you move into the spring and summer.
Build To First Peak 8 Weeks After BaseCamp
Great for mid to late May events
Coach Tim's eight-week "Build to Peak" training plans are designed to build on your winter foundation and translate your strong aerobic capacity to speed and performance as you prepare for your event/race season. The week after group coaching ends is a rest week; start one of these plans on March 25 to keep your progression building. You will be flying when the plan ends mid May!
These plans follow a pyramidal/polarized modality with a targeted ramp rate of 2-3 TSS per day each week. These plans are similar to BaseCamp training, with rest days on Monday; rest days or active recovery on Friday; shorter workouts (1-2 hours) on Tuesday, Wednesday, and Thursday; and longer workouts on the weekend.
-
Fully-structured plans using classic training zones; the workouts will load to Garmin, Zwift, trainers, etc.
-
Embedded cycle-preview videos from Coach Tim to keep your learning going through the summer
-
When you purchase a training plan from us, it is yours to keep (and reuse) in your TrainingPeaks account
Build to Peak: Road
Beginner
Intermediate/Advanced
Build to Peak: Gravel
Beginner
Intermediate/Advanced
Build to Peak: Mountain
Intermediate/Advanced
Build To First Peak 4 Weeks After BaseCamp
Great for mid to late April events
Coach Tim's four-week "Foundation to Early Peak" plans are designed to help you crush early-season events. We know you need to get the work in, so these plans include max aerobic intervals, supra-threshold intervals, fatigue resistance Tempo intervals, and lots more.
-
Fully-structured workouts load to Garmin, Zwift, trainers, etc.
-
A typical training week: Monday off; Tuesday, Wednesday, Thursday 1.5- to 2-hour workouts; Friday walk; Saturday and Sunday volume days
-
When you purchase a training plan from us, it is yours to keep (and reuse) in your TrainingPeaks account
Spring Training Plan Tips
-
If your training volume during winter group coaching was between 6-10 hours per week, you might want to step up the volume on the build plans. You'll be riding outside and getting longer weekend rides that will be important for your fitness growth.
-
The first day of each of our training plans links to our plan guide with lots of information and answers to frequently asked questions.
-
When following our training plans, you can replace workouts with races, events, and some group rides, but it's important to keep the TSS similar to the prescribed workout.
Summer Coaching Tips
-
Ride unstructured part of the summer but keep your TSS progression moving upward if you can. Go long on the weekends (maybe a harder group ride Saturday and a long endurance ride Sunday) to keep your fitness building through the season.
-
Take a week off the bike in June or early July. Yes, a whole week off! This lets your body truly recover and sets the stage for a rebuild and a strong second build to peak in September or October. Try one of our 12-week build plans that include a 1-month rebuild; fill out this form for a free plan recommendation from Coach Kathy.
Not sure which plan is right for you? Complete our plan questionnaire, and we'll send you our personal recommendation!