This plan is constructed for long distance cycling, especially for supported races. How this differs to regular cycling?! The main goal is to prepare physiology AND passive structures like joints and ligaments for such events. There's also loads of nutritional information that should prepare well for such events. It targets cyclists that come from at least 5-6h/wk up to 15h/wk.

Long distance athletes usually come from a relatively low end of VLamax, so the beginning focuses on targeting the anaerobic and max aerobic system to get that motor going, before we use the gained potential to ride higher/broader ranges in the next step (by adapting zones with regular test sessions).

The plan can be adapted (as explained in the sessions) to less or more volume, so everybody that can ride regularly 5-6 times a week (optional Thursday workout) with a bit more capacity at the weekends can adapt to his or her needs.

At the end you should consider one more week until your competition starts (at week 27). A rough structure and informations are given on how to plan that week since it depends when the start is.