This training plan is for any level cyclist that already has some base fitness and wants to sharpen up for a 2-3 hour race. The athlete should be familiar with and prepared for hard interval training. Over the first 4 weeks you will progress your high end fitness and endurance, then taper down for 2 weeks, and finally compete in your event on the last weekend of the schedule.

Besides a bike you will need a heart rate monitor or power meter, basic strength training equipment or access to a gym, and a foam roller for recovery routines.