You've done it. You've signed up for the famed BWR. This particular waffle can be a lot to chew for some folks- But don't stress, White Pine Athletics' Coach Kyle has put together this 12 week plan to get you race ready and ready to tackle the famed waffle.
Volume/intensity progresses throughout the plan in a science-based approach. Each training session is built as a structured training session, allowing for integration with apps like Zwift, Rouvy, and compatible with smart trainers. These sessions can also be downloaded to your head unit device to take your intervals out on the road/dirt.
This plan is for athletes who:
- Can train 8-10 hours per week,
- Have access to a power meter or smart trainer and heart rate strap
- Can currently ride comfortably for 90-120 minutes, non-stop
- Are ready to put in some serious work, dig deep, and have a blast
Each session can be performed either inside or outside, and can be exported to devices such as Bryton, Garmin, Wahoo, Zwift, etc.
Included in the plan:
- Initial testing protocol
- Strength and mobility sessions
- Sessions that build on each other from week to week
- Helpful articles, tips and tricks
With a background in Exercise Physiology, I believe in training protocols that are science-based and research-driven. My goal as a coach is to help my athletes apply the proper combination of training stress, intensity, and rest/recovery modalities that will result in peak performance conditions at their target events.
I don't promise success - you need to put in the work for that - but I do offer a plan to guide you along the way.