12 Week Cycling Plan
Build a stronger bike foundation to prepare you for race season.
Twelve weeks of structured training built around efficiency, strength, and power — so your bike leg holds up when race season arrives.
Don't just spin your legs.
Build the bike leg race season is going to ask for.Three phases, one arc
Every week has a job to do. The plan climbs in a deliberate order so your fitness — and your legs — are ready on the day that matters.
Efficiency
Pedal-stroke and cadence drills paired with aerobic endurance rides, plus an opening FTP test to set your zones.
Strength
Low-cadence strength intervals and threshold work to build the raw power you'll lean on all season.
Power
Race-specific, high-intensity efforts with a taper into a closing FTP test that shows how far you've come.
Choose your plan
Both plans run through TrainingPeaks — you’ll add me as your coach there to get access to your plan.
Plan
$100 month
- Everything written week by week in TrainingPeaks
- Structured rides
- FTP testing
Plan + Coaching
$150 month
- Everything in Plan
- Regular coach check-ins
- Upgraded to TrainingPeaks Premium — ride TP Virtual at no extra cost
You’ll need a TrainingPeaks account (free to create) — I’ll send you a link to connect me as your coach so you can receive your plan. No coaching obligation after the 12-week plan is completed. However, I hope you see the value of my coaching and stay on board so we can continue to build towards your goals for race season.
Dena Colie
Head Coach, DC Multisport Coaching- USAT Level 2 Coach
- Para Coach
- Youth & Junior Coach
- USMS Coach
This plan comes out of years of coaching triathletes and cyclists through the same climb: building fitness that holds up when it counts, without guesswork about what to do on any given day.
Every plan is built around mindset as much as mileage — the goal isn’t just a stronger bike leg, it’s confidence that you did the work to earn it.
Who is this for
Triathletes building the bike leg
You want your ride to stop being the leg you just survive.
Cyclists training for an event
A gran fondo, a century, a race — you want a plan with an endpoint.
Riders who want structure
You're done guessing what today's ride should be.
Reserve your Spot
Cohorts are limited so every athlete gets real coach attention. Tell us a bit about you and we'll follow up with plan details and enrollment.