What is BaseCamp?
Frequently Asked Questions
What is included in BaseCamp?
BaseCamp is a 16 week base training program focused on giving you your best foundational fitness, which can then lead you to peak performances in your upcoming season. The program runs from November 28, 2022 to March 12, 2023.
How many hours a week is training?
The program is matched to your availability. You will receive a fitness survey asking you about your training history and availability. Based on that, we will suggest a program ranging from 6-8 hours cycling hours per week, to 8-10, 10-12, 12-14, to >14 cycling hours per week.
How can I complete my workouts in BaseCamp? Indoor? Outdoor?
All workouts are written and loaded in “Structured” format so you can complete them outdoors using your Garmin or other head unit, or you can complete them indoors on popular programs like Zwift.
What are the group workout options in BaseCamp?
BaseCamp offers public group workouts 4x per week on Zwift. Ride times are Tuesday and Thursday at 10am Eastern (led by Tim Cusick and Rebecca Rusch) and 5:45pm Eastern (led by Amber Neben and our nutritionist Dr. Namrita Brooke).
For our community members, we also have options for ~1-8+ group meetup rides throughout the week.
How do I get coaching in the BaseCamp Community?
We use a community-based approach to coaching. We have a private Facebook group so we can rapidly answer your questions, interact with our members, and have interactive dialogue surrounding coaching advice and methods.
Are there education programs?
Our ongoing program is always educational. Our coaches teach, not just coach. Our entire program is based on “teaching you to fish”, meaning we improve you physically and mentally, but also improve your knowledge through education.
How are we social in BaseCamp?
We always interact in our vibrant Facebook group but we also have regular virtual gatherings via Zoom including happy hours, post-challenge happy hour hangouts, live Q+A and panels, monthly training reviews, weekly coaching corners, etc.
We also have a BaseCamp Live camp in Mallorca, Spain and on the East Coast (USA) in 2023.
View the recorded version of our recent "What is BaseCamp" Q&A Session
(Length: Long, there were great questions)
Is BaseCamp right for me?
We believe BaseCamp can be a valuable and valid tool for most cyclists of any level. We often compare the BaseCamp program to pre-made training plans and one-on-one coaching, and each option has its own benefits. Want to see how they rank? Click here to view our handy comparison chart to help you decide.
What does BaseCamp include?
A 16-week customized training plan built to fit your available weekly training hours, a full nutritional program with both training and event guidance, a cycling specific strength customized to your training level and ability. Plus "coach level" education and biomechanics support. View the full list.
When does BaseCamp start?
BaseCamp begins Monday, November 28, 2022.
Is there a monthly charge?
No monthly charges! Your one-time payment covers the entire 16-week program.
Do we ride together?
We do! It's part of how we live our mission: train where you belong. We offer numerous coach-led workout rides and ad hoc social meet ups on Zwift.
How many group workouts are there per week?
Official coach-led rides occur at least 4-5 times per week, typically on Tuesdays and Thursdays, with occasional Saturday challenge events. We offer multiple group workout start times to help fit into your busy schedule.
Do the workouts have to be done indoors?
No. The workouts can be done both indoors and outdoors. The workouts are built in TrainingPeaks' structured format, which means that when you do them indoors, they can be loaded directly to Zwift, TrainerRoad, other online programs, or your trainer. To do them outdoors, simply follow the workout outline as you would any other workout. If you're not sure how to load workouts to third-party apps, just ask us in the Facebook group; we'll help with any technical support you need.
I've never used Zwift, virtual training, or a smart trainer. Do I need to have everything set up before I join?
The BaseCamp team are experts not just in training, but also in the online programs and indoor trainers involved in the program. Our system is designed to walk you through the set up in a simple manner. Need more help? All you have to do is ask!
Do I need a TrainingPeaks account?
Yes, and it's free! Sign up for a TrainingPeaks basic account here. During your time in BaseCamp we will upgrade your account to Premium free of charge.
Can I link my TrainingPeaks workouts to Zwift?
You bet! You can link your TrainingPeaks and Zwift accounts so that each day's workout is loaded automatically.
Can I use my Peloton bike?
You can use any bike for BaseCamp! However, keep in mind that the Peloton (unlike smart trainers, Zwift, TrainerRoad, etc.) does not have the capacity to load and display workouts from TrainingPeaks. You can still do the workout on a Peloton, though; you'll just need to follow the instructions on another device or write them down on a paper and attach it to your handlebars.
Can I use my Apple watch?
You bet! Once you connect your Apple Health app to your TrainingPeaks account, all workouts recorded with your Apple watch will automatically load to your TrainingPeaks calendar. Click here for instructions.
Do I have to use Zwift?
No. The workouts can be done on any trainer, bike, or system, as well as outdoors. The workouts are built in TrainingPeaks' structured format and can be loaded directly to any third-party app connected to TrainingPeaks. One note: BaseCamp group rides will take place on Zwift, but while we'd love for you to join us for the group rides, they are not required.
What if I can't join the group workouts on Zwift?
No problem. The workouts are available in your TrainingPeaks account and can be done indoors or outdoors as your schedule allows.
Is the BaseCamp training program focused on a specific event?
BaseCamp focuses on your base/foundation training to prepare you for success in any event. Cycling is an aerobic sport, and this program is designed to build and maximize your aerobic engine. Click here to read how BaseCamp works.
I only have 6-8 hours a week to train. Can I do BaseCamp?
Yes! We supply programs for a range of available training time, typically between 6-14 hours a week.
I have a vacation scheduled. Will this blow my training?
Not at all. Our coaching team can give advice on adjusting your training schedule and maintaining fitness during your vacation.
Can I alter or change my training plan?
Of course! And if you need some help, we're available to answer questions and give advice in the Facebook group to help you establish the perfect training program for your goals.
Do I need to be on Strava to participate in challenges?
Yes and no; most of our challenges are based on a Strava result, but we do have a manual submission process if you're not on Strava.
Do I need to win a challenge to be eligible for prizes?
No, just participate! We have both a compete and a complete prize package for all challenges.
Can I ask questions?
Yes, please! We are happy to answer any question or comment you have. Just post in the Facebook group or email us. Our team of coaches are always availble and ready to reply.
Is my plan compatible with WKO5 iLevels?
Yes! It just takes a few (easy) extra steps. All BaseCamp workouts are written in classic training zones (based on your threshold) so that they're structured and can be loaded to Zwift (or similar apps) or your Garmin head unit. If you're a WKO user, you know that classic zones are very similar to iLevels at and below threshold but can differ dramatically above threshold. If you're using WKO5 to individualize your training targets, you will be able to adjust the above-threshold BaseCamp workouts (they'll say WKO iLevels in the title) with your unique targets. We've created this short video to demonstrate how to do this.
Is the nutrition program all about weight loss?
No. Our nutrition program is geared to help everyone improve and optimize their daily nutrition and fueling for training. Namrita will help you determine your personal energy and macro needs based on your body composition goals (fat loss, weight/lean mass gain, or weight maintenance) within the overall context of optimizing your training, recovery, and performance.
How flexible are the recipes and meal options? What if I have dietary restrictions?
We accommodates any dietary preferences, and Namrita will help you learn to swap ingredients to suit your dietary preferences and restrictions. The meal and snack options given are flexible for you to choose from and give you the ability to combine and/or modify them however you like, as long as they satisfy your personal energy and macro needs.
Will a nutrition program really help my training?
Absolutely. In fact, there is probably no greater way to enhance adaptation to exercise strain than fueling your body correctly.
Strength Training Questions
I have a limited amount of time to train. How much time will strength training take?
Our dynamic format allows you to complete a cycling-focused strength training program in 15-25 minutes a day, doing a workout 2-3 days a week for best results.
Will the strength workouts be in my TrainingPeaks account?
Yes, all strength workouts are posted right to your TrainingPeaks calendar.
What equipment do I need for the strength program?
All exercises can be done in a gym or at home (or wherever you are), and all supplies needed are listed on this page.
BaseCamp started November 28
Train with us this winter! Join the
BaseCamp Community today.
Tired of training alone? Train where you belong! Join our diverse cycling community to train alongside pro coaches and athletes, participate in fun challenges, build your knowledge, and achieve your goals.
16-week training, nutrition, and strength program for a one-time payment
BaseCamp begins November 28.
Space is limited!