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 beginner plan.
Read more about what the plan involves at - http://bit.ly/foundationplan