This plan is designed for a rider who has completed marathon XCO races previously and is looking to do more than just complete - this rider wants to compete! It is for an experienced athlete who has completed a base training program and is ready for higher intensity work in addition to endurance.
You will need a power meter to follow this program. Interval workouts are built to upload to your device with power-based workout programming for all structured rides. It includes an FTP test on Day 1 and instructions for how to determine and add your FTP in TrainingPeaks. If you know your current FTP, you can add that to your Athlete Settings and skip the testing day.
This program is designed around a Monday rest day. If that works for your schedule, start the plan on a Monday. (During week one, Monday is a testing day). If you would like a Sunday rest day, start the plan on a Sunday. This plan includes five days of training per week. If you would like six days of training, add an easy recovery spin on one of the scheduled days off. If you would like four days of training, add a day off on the scheduled recovery or skills day.
This plan is semi-customized by including a 30 minute initial phone call with Coach Sarah to customize for your personal fitness, schedule, set-up, goals, and situation. It also includes the option for a monthly call to further customize. To set up your call, email sarah@kcyclingcoaching.com.
All KCC training plans come with a comprehensive document of best practices and guidelines. You will find this doc attached in your first day of training.