*Free online call available before purchase
*Bi-weekly check-in email
*Success guaranted! (If you follow 80% of the plan!)

Overall Aim:

To be in peak condition for a Multi-Day Cycling Tourr after 12 weeks of structured training.

As a former pro racer I competed in several UCI stage races in Asia and the Middle East and now own a cycling tour company, www.KOJOcollective.com.

Note that this plan has been designed with the busy / working athlete in mind. Therefore weekday workouts are usually limited to 90 minutes, and weekends are utilised for longer rides. Detailed here are notes describing how to shorten to lengthen rides depending on time available.

Overview:

Phase 1: Build stamina and endurance through foundational rides.

Phase 2: Introduce intervals and increased hill work to enhance aerobic capacity and VO₂ max, while maintaining endurance gains.

Phase 3: Consolidate improvements from Phases 1 & 2, with a focus on increasing power and speed.

Phase 4: Taper with shorter, high-quality intervals to ensure freshness for your tour.

Throughout the plan, we incorporate multi-day back-to-back efforts to simulate “tour fatigue” and build resilience.

For coaching testimonials, see www.crankpunk.com.

This plan follows a 3 week on /1 week off pattern, so it's three weeks of dedicated training with 60-90 minute interval and hill work in the week, and longer rides on the weekend, the one week of a recovery / rest period, allowing the hard work to settle into the system, and to get you ready for another 3 week load.

In the first phase, we work on deepening your base with Z2 and Z3 work, with some forays into the higher zones (not just for fun, but to work on mental toughness too!). On the weekends we want to get you riding both days at or near the duration (and elevation) you plan to be doing in your event, but we need to build up to that.

By the end of the 6th week you will be able to feel the increase in strength, power and all-round fitness, and see the improvement in speed. Your ability to recover not just in-ride but post-ride (critical in multi-day events) will be increasing also, so that we can then push even harder in the 2nd half of the plan.

Just about anyone with a decent base of fitness can get through a 4 or 7 day event... what we want to do is to get your fitness up to such a level that you can actually enjoy the event, not suffer like a dog to get through it.

The plan comes with an info sheet explaining how it all works and how to make it work for your life, work, and environment. Before purchasing this, I recommend messaging me and we can arrange a call online, to go through any Qs you may have - this is free of charge.

It's not easy, but it is fun, and you will not be bored - guaranteed!

Thanks for reading.

lee@crankpunk.com