Program Description:
This 4-week program is designed for the athlete who wants to maintain some fitness in the off-season while working on pedal stroke and technique. It is designed to be used after a 2-week rest from a season of training and/or racing. This program will require 4-5 hours of riding per week.

Pre-Requisites
There are no pre-requisites for this program. It is designed with the idea that the athlete has been training and racing for a season and has now taken a minimum of 2 weeks of rest. However, any beginner athlete can also follow this program at the beginning of an off-season to prepare for the 8-week building base/foundation/strength program.

Programs to follow this one:
There are several great programs you can use to continue after this one. If your event is still a considerable amount of time away then I can recommend the 8-week building base/foundation/strength program (either beginner or advance). After the building program you can consider a program that points more directly at a specific outcome like the 8-week Gran Fondo performance programs.

Other things you should know:
All of the bike sessions have been designed for outdoor riding but can easily be duplicated indoors.

This program uses Rate of Perceived Exertion as an effort metric, which is indicated as RPE in the workout descriptions. The effort scale is a simple 1-10 whereby 1 is very easy and 10 is maximum effort.

Training programs can be physically and mentally challenging. If you have a medical condition or you unsure
as to your current state of fitness please consult with and gain permission from a medical expert before
proceeding.