If you are a cyclist, then you've probably had dreams of effortlessly climbing the next hill, winning the city limit sign sprint, taking the Strava KOM, or maybe just dropping your buddies on a Saturday morning shoot-out ride. What do you need to accomplish any and all of these goals? A FOUNDATION. Sure, the fancy VO2 intervals are nice but that stuff is the icing on the cake. Before you can do the fun and fancy stuff, you need to get fit and get strong. And that's what this FOUNDATION plan is designed for.
 
Whether you're prepping for a gravel race, Gran Fondo, fall cyclocross, or just want to get better, our FOUNDATION plan will get you to the place where you're fit and strong enough to handle it. 
 
The question is- can you do the work? Getting faster is simple. It's just not easy.
 
Plan Overview
This is cycling-specific plan to be used in the offseason or general prep phase of someone's training year.
Primary emphasis is on aerobic conditioning, improving fat oxidation, and building basic muscular endurance.
In the 20-week plan, the first 8 weeks follow a gradual progression in training volume with moderate intensity to prepare you for the sweetspot training to come!
Weeks 9-20 are when you will get down to business with a regular sweetspot session every Tuesday, followed by tempo on Wednesday, and a recovery ride on Thursday.
Gym days, regular mobility work, and basic core training are included to keep your back healthy and your hips nice and loose!
Every 4th week is a recovery week.
 
Required Equipment
Bicycle
Foam roller and thera-band.
Access to Gym OR a basic at home set-up with kettlebells, dumbbells, & squat rack or trap bar.
*A bike powermeter is reccomendded but not required
 
Included Coach Support
Unlimited athlete-initiated email support.
Detailed workout instructions set to your specific training zones.