This plan was created based on riders needing structure and recovery during race season. It assumes a road race each Sunday and can be modified to include a midweek TT or circuit race.
It is a 4 week block to be used during the race season. The aim is to build muscular and aerobic endurance during the week in a consistent manner with an easy pre-race ride focused on technique.
The plan follows a structured format;
Monday rest day with some active recovery off the bike
Tuesday club chain gang / spirited group ride
Wednesday muscular endurance low cadence session
Thursday sweet spot endurance intervals
Friday VO2 or threshold intervals each week has a different focus
Saturday easy pre race ride with sprint technique
Sunday Road race / circuit or longer endurance club ride.
The Endurance Habit - We are what we repeatedly do. Excellence, then, is not an act, but a habit. Doing the right things on a regular basis, without a pause for thought, so they become a way of life.
One of the key components for endurance training is building consistency, regular sessions repetaed over a period of time help develop the building blocks for physical and mental health that enable you to execute your event/race plans.