If you're stuck indoors ALL winter, then this plan is for you!

If not, or if you don't mind endurance on the trainer, then this plan is for you: https://www.trainingpeaks.com/training-plans/cycling/tp-188285/base-training-build-phase-and-race-5-blocks

I started my cycling in Rochester, NY, a frozen tundra, so I know the problem of tons of trainer time. There was a zero percent chance that I was riding endurance for 2h indoors over and over as true base work tells us we should do. I did 1 hour weekly rides then I would force myself to do 3-4h on the rollers on weekends.

BUT, now we have zwift and premade workout files that can pass the time by SO much faster.

I created this plan as I wanted to make something for those who can’t get a coach, and put this at a really low cost, just $0.50 a day.

Improve Aerobically, fine tune Anaerobically, and get prepared for Racing!

14-16h a week; less time? Scale down the midweek rides to 90 minutes, scale down weekend rides to 3h.

If you're more interested in a one-on-one coaching relatioship, contact me at Brendan@EVOQ.BIKE

Here are our athlete testimonials: https://www.evoq.bike/testimonials