This plan builds on the Phase 1 TrainingPeaks plan designed by Coach Simon Kessler of Simon Says Cycling and is designed to increase both the time and intensity over your first 6 weeks. While the first plan increased the ride time each week this next 6 weeks includes 2 build weeks followed by an easier/shorter week before the next 2 week build.
This plan is designed for the beginner cyclist who would like to get fit and strong for road cycling or the cyclists who is coming off a long break and wants to get fit and strong again. The training include 3 rides per week with 1 hour scheduled twice in the work week and one longer ride on the weekend starting at 2 hour and building up to 2.5 hours by the end of the 6 weeks.
The plan works with a heart rate monitor, a power meter or with perceived exertion rating. Simply refer to the training zones link provided in documentation to determine your training zones.
The training includes specific drills to improve your pedaling efficiency and cadence, specific intervals to improve your pedaling power, leg strength, and increase your fitness, endurance and top-end fitness. The majority of the training is in Zone 2-3 with some interval training in Zone 4-5.
This plan is designed by top coach Simon Kessler of Simon Says Cycling, a former professional cyclist and multiple national champion. Learn more at: http://simonsayscycling.com