This 16-week progressive base building plan develops the aerobic fitness, durability, and power for racing success.
Perfect for off-season road cyclists and masters athletes building the foundation for event-specific training. MAP testing at Week 1 and Week 16 objectively measures your progress.
Simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.
Weekly Structure:

5-6 workouts per week, 5-10 hours total
Strategic recovery weeks for adaptation
Longest ride extends to 4.5 hours by Week 15

Who This Is For:
Cyclists comfortable riding 2-3 hours and training 5-8 hours per week. Suitable for all ages including masters and senior riders.
What's Included:

16 weeks of structured workouts with automatic device sync
MAP testing protocols (gender-specific) at Week 1 & 16
4 block-specific training notes (Weeks 1, 5, 9, 13)
Power, heart rate, or RPE guidance
Email support for questions

Equipment Needed:
Power meter or heart rate monitor recommended.

Price: $95 USD
About the Coach:
Ric Stern, BSc (Hons) Sport Science. Professional coach since 1997. Developed the MAP test protocol in 1996. Coached World Champions, Paralympic medalists, and the two-time Transcontinental Race winner.