A 12 week plan based on 4 sessions per week.
3 of these sessions are 45-70 minutes in length with an endurance ride growing to five hours over 10 weeks.
If you can only complete 3 sessions per week then drop the strength session from the plan.
If you have not calculated your training zones recently then it is recommended you start with a test week (which I have included). To calculate training zones for the power based plan you will need to do an FTP (functional threshold power) test. Watch this clip for more guidance https://goo.gl/stt3Xa
20’ warm up, then 2 x 10’ at 95 rpm
mid Z3-Z4 5’ easy pedalling in between
intervals at 90 rpm.10’-15’ easy pedalling cool
down 85-90 rpm.