This is 2 months of Strength, Mobility and Walking for those looking to take time away from biking or other endurance sports to focus on strength. This is a challenge we have put forth in our Consummate Athlete Podcast that can help recover motivation, health and help you overcome illness or injuries.

This plan provides 2 of our favorite Strength routine and yoga/mobility exercises over a 2 month period with an option to extend it to 3-4 months if you use each routine for 2 blocks

The Consummate Athlete philosophy involves being healthy and prepared, as well as developing specific fitness for the event. In line with this the plan provides reminders and suggestions to prepare for stage racing (gear, nutrition, travel etc.) AND encourages you to strength train and walk in addition to your bike training.

Is This Plan For You?

This plan includes a 2 simple strength routines and 2 different quick core routines. You can do them 2-3 x each per week and get outside on weekends for walking, hiking or rucking.

The routines generally take about 30-45 min for strength and 10-15min but this can vary with your setup and warmup needs.

What Does It Include?

Firstly, to confirm, there are NO Bike workouts or cardio in this plan aside from walking/rucking

*many of of our bike training plans include strength (See all of our plans here )

There are 2 different strength routines (1 per block). You could extend the plan by using each strength routine for 2-3 blocks (6-12 weeks) each rather than following each for 4 weeks.

Ready to build a strong foundation for your next big event? Our highly-rated Base Plan on Training Peaks is designed to help you gradually accumulate the general fitness needed for off road cycling disciplines like gravel, cyclocross, and mountain biking. When you’re 3+ months out from your main event and looking to boost your endurance and general fitness, this plan is your go-to guide.

Who Is This Plan For?

This plan is perfect for off-road cyclists—gravel grinders, cyclocross racers, and mountain bikers—looking to develop their fitness, strength, and skills. It’s designed for athletes who incorporate indoor cycling, strength training, and cross-training into their routine. Whether you’re training mostly indoors or prefer outdoor rides, this plan adapts to your needs.

What’s Included?

• Structured Workouts: Tailored bike workouts by Power/%FTP with downloadable options for Garmin, Zwift, and other platforms. Not all workouts require downloads, giving you the flexibility to ride freely while still hitting your training goals. Heart Rate and RPE are noted for most workout as well.
• Strength & Mobility: Strength training routines are provided in easy-to-follow PDFs, ensuring you build the muscular endurance needed for your discipline.
• Flexible Volume: Weekly training ranges from 4 to 11 hours, with guidance to extend or shorten as needed.
• Cross-Training Encouraged: As part of the general preparation phase, this plan encourages cross-training, allowing you to build a well-rounded fitness base.

Start your journey to peak fitness with this comprehensive base training plan and arrive at your specific preparation period strong, healthy, and ready to tackle your off-road cycling goals.