This plan includes 8 weeks of base training split into two meso-blocks of 3 weeks each with a rest week every 4th week. Volume increases from 9 to 12 hours over the 8 week plan.
The 4th and 8th weeks of training takes the weekend off for having a free weekend to travel, spend time with friends, and enjoy life. What is cycling without enjoying life? ;)
The micro-blocks consists of two days on, one day off, then three days on, one day off. Threshold/Vo2 work is incorporated to maintain upper intensity fitness only and slowly build aerobic capacity as you increase volume and repeatability. This was placed in the two day micro-block to increase adaptive response to threshold.
If you have to miss some volume on the weekend, still make sure you are able to get in at least one 3-hour ride to be maximizing your aerobic gains.
Sweet Spot training is included to increase aerobic capacity and fatigue. You will be building up to 3x25min.
Sweet spot builds upon your aerobic system by increasing mitochondrial function and increasing your rate of recovery between hard days. You will be able to perform better in the following months knowing you can recover faster than your competition!