This is a Barebones All-Round Road Racing Plan. No fluff. No sophisticated instructions.
This plan continues to emphasize max neuromuscular power in both seated and standing positions established in the accumulation block. The first block emphasizes shorter interval bouts that will tax the soul but improve your muscles ability to maximally extract oxygen. Workouts in the second block will move toward more road racing specificity, feature extended bouts that will ensure optimal oxygen delivery and lactate clearance with repeated high intensity effort.
Andrew Austin - Cycling Coach and Human Performance Specialist