This plan is heart rate based and gives you a gradual progression in volume and intensity, following a polarised approach to periodisation.
There are fitness testing sessions and progressively longer rides each week, with every 4th week being recovery week dropping volume to help you recover
If you have any questions about the plan or would like an assessment of your fitness, a consultation on how you're doing etc then please email Nick from Sound Coaching on
Nick has cycled across the Pyrenees on the Raid Pyrenean which is 450 miles in 5 day with 4 days climbing up to 2000m in altitude, and up to 3800m per day in vertical ascent per day, including the Tourmalet (20km at an average of 10% gradient) and the Peyresourdes climbs.
Nick has grown up cycling in and around the surrey hills, with his local cycling club, friends and the Tour of the Surrey Hills plus other sportives in the Surrey Hills
He has been coaching cyclists and triathletes since 2003, and is a Master Endurance coach with Training Bible coaching UK
WU 10 mins. Trainer hills. Shift up-down thru gears to simulate hills for 20 mins. 1-3 minutes each gear. Seated. hr#4 'hills' @ 70-80rpm. Otherwise, 1-2 heart rate zones 90 rpm. 20 mins of the following 4x(3x30 secs hills) with each 30s becoming increasingly harder (add resistance / go up a gear) whilst trying to hold your cadence of 100rpm. The straight into 2x 30 secs single leg on each leg. 90 secs easy between sets. CD 5 mins easy then stretch your legs
BT: Warm-up well. Then ride 30 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling.
Late in day, spin easily on trainer or rollers. Light resistance. Heart rate in very low range of 1 zone. Can do 20-30 minutes more.
15=20 reps on each exercise, starting with 1 set and building to 2. keep kettle bells or dumbbells light and maintain good form
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.