If you've been riding regularly, and you've put in a solid base, moving on to a plan that includes Tempo work is up next.
This is a heart rate based plan that lasts 5 weeks. It is arranged for someone who rides on average 8-12 hr per week, and it assumes that you have a starting CTL of at least 60.
Your longest ride will be on the weekend, and it will be 3 hours.
The plan does include a strength workout to compliment the plan. You will need a kettlebell.
~Full-time cycling coach since 1999.
~Served as director for Slipstream Sports (Garmin-Sharp, but now EF-Education First) directing the development team.
~coached riders to over 100 national championship podiums (we've stopped counting) and over 20 gold medals there.
~ I've coached 15 riders to compete at the world championships, including a podium performance there.
~www.WilliamsRacingAcademy.com
~check out our podcast, The Second Echelon
~Married
~3 grown kids