This is the 20 Week program just featured on Featured on TristanTakeVideo’s YouTube channel, this 20-week program is built for road, gravel, and mountain bikers who are serious about leveling up their performance.
This proven plan follows a 5-phase periodization structure designed to help you build strength, endurance, and speed:
• Strength Development (General Preparation): Build a powerful foundation on the bike.
• Aerobic Conditioning (Base Phase): Boost your engine with targeted endurance training.
• Threshold Conditioning (Transition Phase): Increase your ability to sustain hard efforts.
• Peak Power & Sharpening (Peak Phase): Fine-tune and push to your personal best.
With manageable weekly training volumes with an average of just 11.5–12 hours per week (max 16 hours) you’ll progress without manageable hours on the bike. No ride is longer than 2 hours in the week, making this program realistic and easy to integrate into your schedule.
To maximize results, a controlled heat protocol is included, which has shown to enhance performance.
Whether you’re preparing for races or simply want to ride stronger this program will suite you well.
Disclaimer
The heat protocol is an optional addition to your training and should only be done if you feel healthy and able. It is undertaken at your own risk, as it places extra stress on the body. Please monitor how you feel during each session, stop immediately if you experience any concerning symptoms, and seek medical advice if needed. The coaching staff and team cannot be held responsible for any negative effects that may occur.
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Director of Coaching, Sports Science and Technical Development
Team Redbull/BORA-Hansgrohe World Tour
Performance coach
Ass Sporting Director
Managing Director
www.sciencetosport.com