You are currently riding three to five days per week. These days can be indoor cycling, outdoor cycling or some combination of both. At minimum, you are cycling two days per week for 45 to 60 minutes and a third day is longer, 75 to 90 minutes. You are accustomed to having some intensity above Zone 2 in your workouts and the first week of training seems well within your current capability. If your cycling has not had intensities in higher training zones, but your endurance matches the time scheduled in the plan, you can follow the training and lower the prescribed intensity levels to meet your current capabilities.
The optional workouts shown on Mondays and Sundays are for athletes that are used to riding four or five days per week. If you find yourself pinched for time or feeling tired, the optional workouts can be eliminated.
This plan can be used for team members training for an Olympic distance triathlon. The training plan is similar to the one in "Triathlon Training Basics."