This plan is designed to build your cycling fitness over the course of 12 weeks with a series of cycling workouts designed to be completed on an indoor cycling trainer, though they can also be completed outdoors. This plan is progressive in nature with a gradual and steady build in intensity and volume throughout the 12 weeks. Occasional built-in test weeks allow you to track your progress.
This plan has 4-rides per week. The longest ride is 2hrs with most weekday rides being around 1hr with a few weekday rides lasting up to 1.5hrs.
The best time of the year to use this plan would be in the lead-up to your outdoor cycling season.
This plan is best suited for athletes with some experience with cycle training or endurance sport in general. Though this plan is progressive in nature, it is best designed for people who are already engaged in some regular physical activity.
There are full written descriptions of all workouts, but they can also be integrated with smart trainers through compatible online training platforms (such as TrainerRoad, Zwift etc.) which are able to integrate TrainingPeaks workouts. Please see the TrainingPeaks website for more technical information.
Full coaching support is also available for this program. Email darian@teamatomica.com for more info.
Darian Silk is a coach for Team Atomica coaching and consulting – one of Toronto’s largest and most dynamic endurance training clubs. He has been coaching endurance athletes since 2006. His online programs include full-service coaching, video analysis of swimming and running as well as training plan design and consultation. For those located in the Toronto area he offers 1-on-1 and group coached swim and run programs as well as in-person swim video analysis.