This plan will establish a solid base of aerobic conditioning, preparing you for the harder work and bigger loads that naturally come later in the season. Cycling success is very much predicated on a robust base of endurance work, which this plan will give you. It will also get you in the gym, with the strength work providing the harder sessions in the first month of the plan. You can expect to spend between 10-15 hours a week training via this plan, with the vast majority of the work simple base riding, although we also address some high cadence and low cadence work as a way to make you a more fully rounded cyclist.

You do not need any particular gear or equipment (other than something to pedal) to complete this plan, although devices such as heart rate monitors and power meters can help you learn what different levels of effort “mean” in terms of data produced. You will need access to a gym, or at the very least a good set of kettlebells and stretch cords of various sizes.

One final note: many of you will probably complete this plan during winter, regardless of your hemisphere. If you conduct some of these sessions indoors, you can subtract 20% from the workout time scripted because indoor training tends to lack stops, and the coasting is still usually pedaling. So a 2-hour ride equals 1:40, a 3-hour ride equals 2:30...you get the idea.