General Info
Day 1 of your plan is a rest day and should be the day after your longest ride.
Most People do their longest ride on a Sunday. If this is the case, Day 1 of your plan is Monday and will be a rest day (see below)
| Day 1 | Rest | Monday |
| Day 2 | ICW workout | Tuesday |
| Day 3 | ICW workout | Wednesday |
| Day 4 | ICW Workout | Thursday |
| Day 5 | Rest | Friday |
| Day 6 | ICW workout | Saturday |
| Day 7 | Long Ride / ICW workout | Sunday |
However if your longest ride is on Saturday it would work like this;
| Day 1 | Rest | Sunday |
| Day 2 | ICW workout | Monday |
| Day 3 | ICW workout | Tuesday |
| Day 4 | ICW Workout | Wednesday |
| Day 5 | Rest | Thursday |
| Day 6 | ICW workout | Friday |
| Day 7 | Long Ride / ICW workout | Saturday |
In fact you can choose any day to start as Day 1, but it should always be the day after your longest weekly ride.
Day 7 is best done outside as a longer endurance ride. If you really can not do the ride outside there is an alternative ICW workout.
ICW Base Builder Training Plan description
This 4 week plan is designed to build your basic aerobic fitness by riding mostly at lower intensities. It includes higher cadence sessions to improve your pedalling efficiency and a little ‘Tempo’ work to start to build your muscular endurance.
If you are new to cycling or have had a long break then this is an ideal place to start building your fitness.
More experienced riders with less time to get fit for a target event might choose to go straight to the ‘Base Builder Block 2’ Training Plan to build base fitness – but do remember that doing both Base Builder Training Plans will help to build a bigger base of fitness which will mean your future performance will reach even higher levels.
ICW Base Builder Block 2 Training Plan description
This 4 week plan is designed to improve your aerobic endurance by training in the aerobic zones. Force development sessions will strengthen your tendons and muscles for future more intensive training. High cadence workouts increase all-important leg speed whilst improving your pedalling efficiency.
Building your base fitness is essential to ensure that you can get the most out of more intensive training in the future.
More experienced riders with less time to get fit for a target event might choose start their preparation with the ‘Base Builder Block 2’ Training Plan to build base fitness – but do remember that doing both Base Builder Training Plans will help to build a bigger base of fitness which will mean your future performance will reach even higher levels.
Workouts designed by Martin Burrows – British Cycling level 3 and Training Peaks Level 2 Certified Coach