This is a 30 week, off season plan built by Coach Kyle, owner/head coach of White Pine Athletics for NICA athletes looking to optimize their upcoming race season performance. This training plan is designed to carry you through the winter months into the spring, and prepare you for the start of the spring/summer season of training and racing.

Over the 30 weeks, you will move through three phases of off season training: Aerobic Efficiency Training, Aerobic Development Training, and Race-Specificity Training. Each training block is designed to build up specific energy systems and skills, so be patient and follow the plan as it's laid out in order to avoid injury and come into the upcoming race season stronger and ready to perform your best.

With this being an off season plan, we strongly recommend that you take 1-2 weeks completely off the bike at the end of your current race season, rather than charging straight into this plan. Give your body some time to relax and recharge before beginning this structured program.

This training plan is designed to be used with a smart trainer or power meter. Each workout is built so it can be performed either indoors or outside, and can be exported to devices such as Bryton, Garmin, Wahoo, Zwift, etc.

Included in the plan:
- Initial testing protocol
- Strength and mobility sessions
- Sessions that build on each other from week to week
- Helpful articles, tips and tricks
- Optional substitute for weekend group rides