This plan is for an experienced rider as they either extend their fitness prior to a substantial break in training or as they begin structured training after a break. The bike workouts include power-based workout programming for all structured rides and are designed for indoor trainer riding. Non-bike workouts include written descriptions but not programming. You will need a power meter or power-based trainer to complete this plan. The plan 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 will primarily train indoors on the bike and outdoors with off-the-bike workouts. This plan includes eight weeks of training with three to four days of indoor riding per week and two to three outdoor, off-the-bike training sessions. This plan can be used for road or mountain bike athletes and the goal is to maintain late season fitness and go into the off-season carrying a healthy amount of load. Or alternatively, to begin the process of rebuilding fitness after a substantial break from training.
This program is designed around a Sunday or Monday rest day. If Monday rest day works for your schedule, start Day 1 on a Monday. (During week 1, Monday is a testing day). If you would like a Sunday rest day, start the plan on a Sunday. This plan includes 6 days of training per week. If you would like less days of training, choose one of the lighter workouts to sub as a day off.
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.