This plan is designed to help a cyclist build up to being able to ride for 70 miles in hilly terrain. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 1 hour and 40 minutes on weekday workouts and for up to 4 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 1.5 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.