Based on the studies published by Rønnestad et al., (2014) the aim of this training plan is to keep your fitness or Chronic Training Load (CTL) high and stable, reduce your fatigue or Acute Training Load (ATL) and to get your freshness or Training Stress Balance (TSB) to around +ve 10.

Tapering works by producing an incredible array of positive changes for athletes, including augmented glycogen stores, increased aerobic enzymes, expanded blood plasma, upgraded economy, better repair of muscle and connective-tissue trauma, improved neuromuscular coordination, and heightened mental confidence.

This is a great way for the time-poor athlete to add the elements of a traditional taper on a more realistic time schedule of 1 week.

This high-intensity low-volume taper plan is reported to improve endurance by ~22 percent.

WHY ARE THESE TRAINING PLANS SO CHEAP?
Relatively speaking, cycling has a high cost of entry in terms of equipment required, insurance, licence / race entry fees, training software, training applications and indoor training equipment. Elitism is prevalent in cycling. Cultural conditioning and economic circumstances should not be a barrier to personal improvement and mental wellbeing.

As such, the costs of these training plans have been set with inclusion and accessibility as the highest priority.

Everybody matters.

SCIENCE-BASED PERIODISED WORKOUTS
This training plan, and the workouts contained within, have been developed using tried and tested methodologies based on the fundamental principles of exercise physiology and use over-under intervals to increase athlete engagement and break the monotony of sitting on a single power number for any particular duration.

Each workout includes information on the metabolic system they impact and aims to familiarise you with the interplay of the ATP and phosphocreatine (ATP-PC), anaerobic glycolytic and aerobic pathways (tricarboxylic acid cycle , electron transport chain and beta oxidation).

TRAINING PLAN COMPATIBILITY
Every workout is created using TrainingPeaks Workout Builder which facilitates export to Zwift, TrainerRoad, a Garmin or Wahoo head unit or a companion app of your choice.

QUESTIONS?
I am happy to answer any questions via email and can provide advice on nutrition, methodologies, terminology and lessons learned from my own personal experiences.