Program Description:
This 8-week program is designed for advanced level cyclists (who have jobs, families and
other life commitments) who want to build their base and strength before beginning specific training for their season goal. This program will require 7-10 hours of biking per week. You can expect to have 5-6 workouts per week.
Pre-Requisites:
Athletes taking part in this program should have at least 1 year of consistent training experience and have completed several cycling events. Athletes should also consider doing the 4-week Maintenance/Off-Season program if they are just getting started after a break in their training.
Programs to follow this one:
There are several great programs you can use to continue on from this one. Consider
the programs that point more directly at a specific outcome like the 8-week Gran Fondo program or if you want something more general then the 8-week general preparation program.
Other things you should know:
All of the bike sessions have been designed for outdoor riding but can easily be duplicated indoors. If you are planning to ride indoors, please keep the main set the same but scale the warm-up and cool down to 60-70% of the written duration.
This program uses Rate of Perceived Exertion as an effort metric, which is indicated as RPE in the workout descriptions. The effort scale is a simple 1-10 whereby 1 is very easy and 10 is maximum effort. You will also see indications for percentage of FTP (Functional Threshold Power). If you know your FTP you can use the FTP indications.
Training programs can be physically and mentally challenging. If you have a medical condition or you unsure as to your current state of fitness please consult with and gain permission from a medical expert before proceeding.
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Coaching, Consulting and Programs
Monthly coaching starts at $259 single sport and $359 multisport. All coaching services pair you with the most appropriate coach for your goals. It includes fully customized coaching and fully integrated strength and conditioning.