Even if you’re in maintenance mode right now, it’s a great idea to find a training plan that will allow you to improve your overall fitness and be ready for the goals that will eventually come back. Without structure, it’s easy to fall into skipping workouts, former bad habits like going big one day and being exhausted for a week after, ignoring strength or mobility, and generally being unfocused on how to get stronger, better and faster. A plan doesn’t have to take you to race day right away—now, it can help serve as a blueprint for right now that will help ensure that you come back stronger than ever.
Here are a few of endurance coach Peter Glassford’s pre-made plans that may be right for you right now:
BikePacking Training Plan
This is a 10-12 week plan that builds your specific fitness for a bikepacking adventure. This plan has been used by people who have finished 1-2 week bikepacking trips, long weekend trips, and even higher intensity ‘FKT’ or fast-bike-packs. Plan offers a range of weekly training durations with options to extend/add or shorten/skip based on your schedule, fitness and goals.
Off-Road Base Training
This popular plan contains 3 months of General Preparation (base) training to get you fit and ready for discipline-specific off-road preparation. This is for Gravel, cyclocross, mountain bike athletes and other athletes focused on off-road disciplines. Features Downloadable workouts for Garmin/Zwift/Trainer Road AND strength routines with Document for routine. The plan is generally under 8 hours a week with options noted to extend or reduce as your schedule dictates
This plan builds your capacity for tempo/sweet spot while also working on skills like single-leg pedaling (and clipping in). Strength/Core/Mobility is addressed and progressed to help you arrive healthy for your specific cyclocross phase. Workouts provide options for outdoors or indoors and some cross-training depending on your location.
- Duration: 14 weeks
- Learn More and Purchase this popular Cycling Base Training Plan on TrainingPeaks.com
Training Plan for Cyclists Who Also Want to Run
This Transition/Off-Season Block is a short plan meant as a ramp up to a bigger block of base training, or as a block to be used between base training blocks in a situation like the current one where you might be in ‘base training’ for the foreseeable future. Not all athletes require this phase but many athletes will benefit from this type of training after a hard season of racing and training. This 5-week block (4 weeks training + 1 week getting started/recovery) helps you maintain your fitness while easing back into training and letting your body recover from a hard racing period. Resist the urge to stack on volume, intensity or frequency too soon. Go through the motions and arrive at the end of this block ready for your next Base Phase. Includes Anatomical Adaptation Strength phase with 2 unique weekly workouts.
Couch To Trail – Return to Training
This flexible 12-week plan is designed for riders returning to mountain biking after injury, time off, or a winter away from training. With 4–9 weekly hours, smart trainer downloads, strength/core sessions, and built-in flexibility, it prepares you for a big ride, event, or adventure at the end of the block. Perfect for building consistency, confidence, and fitness on or off the trails.
Duration: 13 weeks
Learn More and Purchase this Couch to Trail cycling plan to return to training gradually
Road / Fondo Base Training
This plan is for those wanting to build their base fitness for road riding and road events like fondos or tours. It assumes you have limited time to train and also accommodates for cross-training and some core/strength. It features downloadable workouts for Garmin/Zwift/Trainer Road for most workouts.
- Duration: 13 weeks
- Learn more about this road/fondo training plan
