This plan is best for anyone who has taken time off and is ready to ease back into training, or for the cycling enthusiast who wants to start training regularly and safely. The strength training component will give the rider the muscular support required to stay injury-free by counteracting the imbalances that develop if one simply rides and does no strength work to support their position on the bike. Flexibility routines are included as well.

Rides are 45-70 minutes and strength work is 45-60 minutes. This is a 6-day per week plan with one day off. The tests at the end of the month are meant to establish power zones and the rider's profile. There's a 20 minute FTP test, a 1-min and 5-min test plus a sprint test. Send your test files to me at vlhopkins17@gmail.com for your rider profile and power zones. From there we can analyze your strengths and weaknesses and put together a plan to improve your fitness on and off the bike going forward.