If you're stuck indoors ALL winter, then this plan is for you!
If not, or if you don't mind endurance on the trainer, then this plan is for you: https://www.trainingpeaks.com/training-plans/cycling/tp-188285/base-training-build-phase-and-race-5-blocks
I started my cycling in Rochester, NY, a frozen tundra, so I know the problem of tons of trainer time. There was a zero percent chance that I was riding endurance for 2h indoors over and over as true base work tells us we should do. I did 1 hour weekly rides then I would force myself to do 3-4h on the rollers on weekends.
BUT, now we have zwift and premade workout files that can pass the time by SO much faster.
I created this plan as I wanted to make something for those who can’t get a coach, and put this at a really low cost, just $0.50 a day.
Improve Aerobically, fine tune Anaerobically, and get prepared for Racing!
14-16h a week; less time? Scale down the midweek rides to 90 minutes, scale down weekend rides to 3h.
If you're more interested in a one-on-one coaching relatioship, contact me at Brendan@EVOQ.BIKE
Here are our athlete testimonials: https://www.evoq.bike/testimonials
EVOQ.BIKE is a group of coaches that use a holistic approach that combines data analytics, intensely personalized physical and mental training, and our genuine desire to help you be the best athlete you can be.
We are rigorously committed to evolving our understanding of performance optimization. This goes beyond just watts on a bike and a training calendar.
EVOQ is a team - we all still train and race ourselves, and are committed to making you faster!