This plan is for an experienced rider developing base fitness. It is made with workouts built to load to your cycling computer for ease of execution. You will need a power meter to complete this plan. The workouts include power-based workout programming for all structured rides. It includes an FTP test on Day 1 and instructions for how to determine and add your FTP in TrainingPeaks. Note: It is important that your FTP is added correctly in your athlete settings so the programmed workouts are appropriate for you.
This is for a rider who primarily has the ability to train outdoors. If you will be executing most of these rides indoors, see my Indoor Base Fitness plans. This plan includes 16 weeks of training with five days of riding per week. This plan can be used for road or mountain bike athletes and the goal is to develop the aerobic conditioning necessary to build race specific fitness.
This program is designed around a Monday rest day. If that works for your schedule, start Day 1 on a Monday. If you would like a Sunday rest day, start the plan on a Sunday. This plan includes 5 days of training per week. If you would like six days of training, add an easy recovery spin on one of the scheduled days off. If you would like four days of training, add a day off on the scheduled recovery ride day.
For MTB riders, I recommend using one of the easy ride days each week for skills work, as well as doing some of the endurance rides on trails. After completion of this plan, you will be ready to move to more specific training for your goals. This plan is semi-customized by including a 30 minute initial phone call with Coach Sarah to customize for your personal fitness, schedule, set-up, goals, and situation. It also includes the option for a monthly call to further customize. To set up your call, email sarah@kcyclingcoaching.com.
All KCC training plans come with a comprehensive document of best practices and guidelines. You will find this doc attached in your first day of training.