This Training Plan is designed for men and women road cyclists who want to become faster on their local group rides and may have aspirations of racing. You will get the most out of this plan if you train with a power meter or heart rate monitor.
You should have a strong base of threshold fitness before attempting this plan and be accustomed to training between 6-9 hours/week. I recommend following this plan after you have completed my “8 Weeks to Big Improvements in Threshold Power” plan.
The plan is designed with 3 weeks of building in intensity followed by a recovery week. Each weekend 1-2 group rides are scheduled.
The training plan works all areas that you need to improve on so that you become faster and stronger on your local group rides. On some training sessions you will be working on your strength with big gear workouts or sustained threshold power intervals, on other days it’s all about speed with sprints, short 30 second intervals, or VO2 intervals. These shorter more intense sessions will simulate the efforts you have to make on your local group ride when you hit that tough climb or there is a sprint coming up.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Do you want to pull longer and stronger on your local group rides by increasing your threshold power by 10-30 watts in just 6-8 weeks?

The training in this plan will result in Big improvements in your threshold power and overall strength.

The Plan is designed for men and women road cyclists and triathletes who are serious about becoming stronger, train with a power meter, and train on average between 6-9 hours/week.

The training plan starts with a 20 minute power test to determine your current threshold power. The plan consists of two 3-week blocks of training with two recovery / power testing weeks. The first 3-week block focuses on increasing your sub threshold power and muscular endurance. the second 3-week block focuses on increasing your threshold and VO2 power. There are options to do a group ride on weekends.

Before starting the plan you should have a good level of endurance fitness and be accustomed to training 6-9 hours/week.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Do you want to achieve the best time trial form of your Life? The training in this plan is proven to work and has already won a World Championship bronze medal and a US National Championship!

This plan is designed by a former international pro rider and now coach to top professionals and local racing stars.

The Plan is designed for men and women road cyclists and triathletes who are intermediate to advanced level racer. (cat 3-5 & Masters 35+) and train between 8-12 hours/week. Most of the weeks are around 8-9 hours/week in this plan, with the option to extend ride times.

The training is designed to first increase your threshold power. You will then dramatically increase your VO2 power and time trial speed with highly specific intervals. The final weeks will bring on peak form with a time trial simulation and motor pacing simulation rides.

This plan works great for a goal time trial 8 weeks away. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold training. Ideally, 2 months+ of regular training should precede this plan.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Achieve your Fastest ever Hilly Century!

The training in this plan will result in big improvement in your threshold power and endurance which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for medium to long climbs and will work great even if you train on flat roads.

This plan will work for you if you have 1.5 hours available to train on week days and 3 hours+ available on a Saturday or Sunday. You should also have already completed a Century like Six Gap.

The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.

Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-10 hours/week.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Achieve your Fastest ever Six Gap Century in 2011!

The training in this plan will result in big improvement in your threshold power and endurance which are the key ingredients for a successful Century. Specific interval workouts simulate the efforts required for long climbs and will work great even if you train on flat roads.

This plan will work for you if you have 1.5 hours available to train on week days and 3 hours+ available on a Saturday or Sunday. You should also have already completed a Century like Six Gap.

The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate this plan will still work for you.

Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7-10 hours/week.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

This 12 week Training Plan is designed for cyclists who can train 3-4 times/week, with typically 45-90 minutes available Monday to Friday and 1.5-3 hours available on one or two days on the weekend, for an average of 4-6 hours/week total.

The goal of this training plan is for you to become fit, faster and stronger in an 8-12 week period by performing short but highly specific training rides that builds in intensity as the plan progresses. If you enjoy local group rides then you are sure to feel stronger and more competitive on this plan.

The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan, we build your speed and breakaway power. The final three weeks are maintenance weeks which are designed to keep you in great form and can be repeated every three weeks.

The plan is very flexible: there are 3 key workouts each week on Tuesdays, Thursdays and Saturdays with an additional, optional 4th workout on Sundays. You may move days around in the week if need. The goal is to complete the 3 key sessions each week on any of the week days, to ensure improvements.

Before starting the plan you should have a good level of endurance fitness and be accustomed to training 4+ hours/week.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

This 12 week Training Plan is designed for cyclists who can train 4-5 times/week, with typically 1-2 hours available Monday to Friday and 1.5-3 hours available on Saturdays and Sundays, for an average of 7-9 hours/week total.

The goal of this training plan is for you to become fit, faster and stronger in an 8-12 week period by performing short but highly specific training rides that builds in intensity as the plan progresses. If you enjoy local group rides then you are sure to feel stronger and more competitive on this plan.

The plan builds each week with first a focus on strength and threshold power improvements. Later in the plan, we build your speed and breakaway power. The final three weeks are maintenance weeks which are designed to keep you in great form and can be repeated every three weeks.

The plan is very flexible. Each week there are 4 key workouts on: Tuesdays, Thursdays, Saturdays and Sundays with an optional Wednesday workout. You may move days around in the week if need. The goal is to complete the 4 key sessions each week on any of the days, to ensure improvements.

Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7+ hours/week.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Do you want to achieve the criterium racing form of your Life? This plan is guaranteed to do just that!

This plan is designed by a former international pro rider and now coach to top professionals and local crit racing stars.

The Plan is designed for men and women racing cyclists in Category 3-4 & Masters 35+ & 45+. This plan will work well for you if you train between 8-12 hours/week on average. Most of the weeks are around 8 hours/week in this plan, with the option to extend ride times.

The training is designed to first increase your threshold power and ability to make repeated accelerations. You will then dramatically increase your VO2 and Anaerobic Power with highly specific intervals. The final weeks will bring on peak form with crit simulation workouts designed and perfected by the pros.

You can use this plan in preparation for a goal criterium race 6 weeks away or before the start of race season. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold and threshold intervals. Ideally, 2 months+ of regular training should precede this plan.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Do you want to achieve the criterium racing form of your Life? This plan is guaranteed to do just that!

This plan is designed by a former international pro rider and now coach to top professionals and local crit racing stars.

The Plan is designed for men and women racing cyclists in Category 5 and Masters 55+. This plan will work well for you if you train between 6-8 hours/week on average. Most of the weeks are around 7 hours/week in this plan, with the option to extend ride times.

The training is designed to first increase your threshold power and ability to make repeated accelerations. You will then dramatically increase your VO2 and Anaerobic Power with highly specific intervals. The final weeks will bring on peak form with crit simulation workouts designed and perfected by the pros.

You can use this plan in preparation for a goal criterium race 6 weeks away or before the start of race season. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold and threshold intervals. Ideally, 2 months+ of regular training should precede this plan.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.