12 weeks of cycling training to get you to the Ohio State Championship Time Trial on July 11, 2026.

Heart Rate Monitor and Power Meter are recommended to analyze data. However, do NOT rely on data during your workouts, but rather on your perceived effort.

Rather than focus on power or heart rate targets, use your Rate of Perceived Exertion (RPE) as your measure of effort. For long interval work, try to stay in the big chain ring as much as you can to train your legs to push a big gear over longer and longer durations - but be cognizant of your pedal stroke and be sure you're not 'mashing' the pedals in the big gear. Always respect your knees, too, when you're doing hard interval work! Shift into a gear that makes you work, but doesn't cause specific pain points.

It is recommended that the athlete perform the workouts outside, and on the bike that the athlete intends to race, as much as possible, although all workouts can be done indoors on a stationary or smart trainer.

Weekend rides can be switched around to accommodate the athlete's schedule and/or weather or other conditions.

If you miss a workout, don't try to 'make it up'. Just move on with the plan as written.

Respect your rest days! Go easy on your easy days SO THAT YOU CAN go hard on your hard days!

If you are feeling tired or fatigued, it is OK to convert any workout into a recovery ride. Or shorten the workout if you have had enough.

Consistency is the key to performance gains. It is better to ride easy than to not ride at all. If this training program is too much for you, modify accordingly.

Send questions to coach Pam at pam@stelleritraining.com.