Ultimate Guide to Indoor Training eBook
Introduction to the foundation plan for intermediate / advanced riders

Introduction to the foundation plan for intermediate / advanced riders

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Knowledge Level: Intermediate

Introduction to the foundation plan for intermediate / advanced

Take a look at an overview of the 12 weeks.

Download the 12 weeks of the Training Plan:

Weeks 1-4

Weeks 5-8

Weeks 9-12

View the Foundation plan on TrainingPeaks

Who is it suitable for?

The 12-week British Cycling foundation plan is ideal for intermediate and advanced riders who are looking to build winter base fitness. Whether your goals for next season are sportives, road races or time trials, this structured plan will help you to lay down the essential foundations for success in the spring.

You should already be capable of comfortably completing a 100 km (60 mile) ride and regularly logging five-to-six hours of riding time per week. If you are not currently at this level, you should start by following the Improver's plan.

How much training is involved?

The training weeks are typically broken down into three rides, one mid-week and two at the weekend, two cross training sessions and two rest days. Days can be swapped to fit the plan around your life. Training hours start at around seven hours per week and peak at 11 hours per week.

Throughout this plan, you will typically find a ride scheduled for both days over the weekend. We are aware that for many riders, with family and other commitments, getting out for two long rides isn’t possible. If this applies to you, there are guidelines available on your options for restructuring the plan.

Is it all cycling?

No, cross training workouts are an essential part of the plan. These sessions help to prevent boredom, provide options if you’re unable to ride and build all-round injury preventing robustness.

What equipment do I need?

As an intermediate/advanced rider you should already have a suitable bike and most of the equipment and clothing for riding through the winter.

To follow the plan, if you don’t already possess them, you will need a bike computer that displays cadence and a heart rate monitor and/or a power meter. Some form of indoor trainer would also be useful and, if you want to include some off-road riding in your training, a mountain or cyclo-cross bike.

How will the plan be delivered?

This overview of the entire 12-week plan allows you to see how it progresses and the commitment that you’re making. The detailed sessions, on easy to view and printable single page documents, will be delivered in 4-week training blocks.

What other support will there be?

With each 4-week block, there will be a supporting introduction that will contain links to key articles relevant to that training block. You can also find numerous other articles on the site covering all aspects of cycling.

You can also always e-mail us at insightzone@britishcycling.org.uk with any queries you may have regarding the plan and your training.