This plan is a 12-week base building. The focus is progressive training and strength training. Every fourth week is recovery. The first four weeks focus on endurance and tempo rides. If this is done shortly after the end of a season, this first block will actually decondition the athlete for maximum recovery from the season. Strength focus in the first block is building a strength foundation. The second block will increase ride length and include hypertrophy weight training. The final block will be increased distance with heavy weight training.