This plan is for the athlete who has been riding and training seriously for at least three years. It is 11 weeks long with most weekly volume around 12-13 hours per week including optional strength training (once weekly). To start this plan you should have completed a base period with at least 10 hours of riding weekly for the past two weeks with a long ride of about 3 hours completed. This plan culminates with a century or cyclosportif at the end of the last week. It is based on the principles in Joe Friel's Cyclist's Training Bible.