This plan is recommended for road racers who are focusing on road races 2-4hrs in length. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 10-12 hours of training, with recovery weeks around 7 hours of training.
This plan will take you through base training and is designed for those who have flexible work/school schedules as there are some lengthy mid-week endurance rides. Additionally, this plan incorporates running and strength training. Plan to spend 11-12 hours a week training.
The plan starts with a a 2 week Prep Phase to get you ready for the increased volume later in the 12 week base period. During the base period endurance and efficiency are the focus. During this phase, workouts include endurance rides, weight training, running, and efficiency drills. As the program progresses, weights and running are phased out, and more intense intervals begin.
As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com