This plan is specifically designed to prepare you for an XCM / 100k race like the Shenandoah 100k, Mohican 100k, or Marathon National Championships. You will need a heart rate monitor, as well as some way to view the HR data while riding (a watch or cycling computer).
Each week is generally designed around a 5-day work week, with shorter workouts during the week, and longer efforts on the weekends, though this is something you can rearrange to fit your schedule. Ideally, you would also be able to train on singletrack at least once a week, as the skills and effort over trail is different from just the road/trainer.
Whether you are just getting started, hoping to keep up with friends on a group ride, looking to tackle your first race, or are a seasoned cyclist wanting to improve your racing performance, I would love to help you level up with defined goals, performance-oriented training, and the structure to remain consistent and motivated over time.
I am an experienced racer and coach, and offer one on one coaching and structured plans to help you meet your goals as an athlete.