This Training Plan is designed for men and women road cyclists who want to become faster on their local group rides and may have aspirations of racing. You will get the most out of this plan if you train with a power meter or heart rate monitor.

You should have a strong base of threshold fitness before attempting this plan and be accustomed to training between 6-9 hours/week. I recommend following this plan after you have completed my “8 Weeks to Big Improvements in Threshold Power” plan.

The plan is designed with 3 weeks of building in intensity followed by a recovery week. Each weekend 1-2 group rides are scheduled.

The training plan works all areas that you need to improve on so that you become faster and stronger on your local group rides. On some training sessions you will be working on your strength with big gear workouts or sustained threshold power intervals, on other days it’s all about speed with sprints, short 30 second intervals, or VO2 intervals. These shorter more intense sessions will simulate the efforts you have to make on your local group ride when you hit that tough climb or there is a sprint coming up.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Please note you should receive a "Plan Description" PDF with the plan which includes more details and a link to calculate your specific heart rate or power zones. If you do not receive the PDF please email me at: simonsayscycling@gmail.com.