This is a build plan intended to prepare athletes for the Barry Roubaix 36-mile race. Workouts are power-based and intended to be done on a trainer, since the lead up to Barry is mostly in the winter months. The plan starts with a 4-week Tempo block to solidify base fitness, then moves into Threshold and VO2 Max work. A 3-1 build cycle is used: intensity and volume build over the course of three weeks, followed by a de-load week with lower volume and intensity so the body can recover and super-compensate in response to the work done throughout the 3-week build. Long rides on Saturdays increase in duration throughout the plan. Try to match (or exceed!) these durations if possible, otherwise just get in as much as you can.

Notes for changes/additions:
– If any days need to be skipped during the week, start by skipping the recovery rides. Prioritize the two intensity days each week and the long Saturday ride.
– If you're able, increase duration of the longer Saturday rides beyond the volume prescribed.
– Obviously, weather-permitting, get outside! Especially the weekend rides would be great for this. If you're local to the race area, get in a pre-ride or two on the actual Barry course.