This plan is written for someone who puts in 8-12hr per week with regularity. It is a wattage based plan
It is built with the assumption that the athlete has been riding regularly, and in particular, has put in a block of time at "base miles." It is the natural progression after base and tempo work.
It is best for those who have a CTL of at least 70.
The long ride of the week comes on the weekend, and it is 3hr during this 5 week plan. It is ok to ride longer in most cases, but you want to make sure you're recovered or have the energy to do the sweet spot work on the other days.
A strength plan is provided and put together in conjunction with the plan. You will need a kettlebell, and the workout takes less than 15 minutes.
~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