This 4 week training plan is aimed at restarting your training after the off-season break. It combines aerobic based efforts, technique based sessions, tempo efforts and long rides to develop your base fitness. This is the perfect stepping stone for future bike plans as it is very well rounded and suitable to all abilities.
The plan aims to develop the athlete in the following ways:
Aerobic Sessions: Builds foundational aerobic endurance, enhances capillary density, and improves fat metabolism.
Tempo Efforts: Develops muscular endurance and sustained power just below threshold, improves efficiency.
Technique Sessions: Improves pedal efficiency and technique translating to improved energy transfer to the pedals and increased bike performance.
Long Aerobic Rides: Enhances aerobic base with longer duration, crucial for stamina and aerobic adaptation.