Getting back into it

Who is this for?

You’ve recently stopped training, but you have still have some fitness in the legs.

Suggested plan length

6 weeks

Milestone to focus on

• 20 min effort

What this plan will help you develop

This plan is all about getting you back into gear. Overall it’s not a very intense but there are a few cheeky efforts that will pick your heart rate up. Its goal is to get you to a level where you can choose another training plan.

Tips and tricks to think about

• You’re just starting out again so focus on building a routine you can sustain
• For the shorter efforts, look to align them with a few Strava segments or a section of road you can repeat over time to measure progress
• Don’t go over board on trying to nail your nutrition. Of course fuel correctly, but don’t introduce too many new habits.

Training plan breakdown

Foundation 1 +

Suggested weekly volume: 3 to 6 hrs

Difficulty: 2/10

The goals:

• Building a routine again
• Have fun with your shorter efforts (5 sec to 30 sec) by sprinting with friends
• Listen to the body and understand how it feels after a day of riding.

Foundation 2

Suggested weekly volume: 4 to 8 hrs

Difficulty: 3/10

The goals:

• A few longer efforts included. Start off at the bottom end of the focused zone and look to progress throughout
• Introduce a little bit of intensity, but nothing too crazy

Foundation 3

Suggested weekly volume: 5 to 10 hrs

Difficulty: 4/10

The goals:

• Building your fitness where you feel comfortable over 60 mins
• Introducing a few efforts where it feels like you’re pushing a good pace up a climb

Build 1

Suggested weekly volume: 4 to 10 hrs

Difficulty: 5/10

The goals:

• Getting you comfortable to maintain an high avg. speed for most of your ride
• Having the ability to hold a good pace and then pick it up further
• Be able to punch over short (30 sec - 1 min) climbs

Build 2

Suggested weekly volume: 4 to 10 hrs

Difficulty: 6/10

The goals:

• Those short punchy efforts are moving closer to 1 - 2 mins
• Working on your ability to accelerate out of corners comfortably
• Building on your avg. speed

Build 3

Suggested weekly volume: 4 to 10 hrs

Difficulty: 7/10

The goals:

• The hardest block of the training plan
• Being comfortable punching over short climbs
• Able to lift the pace when you have a bit of fatigue in the legs

Recovery

Suggested weekly volume: 5 to 10 hrs

Difficulty: 3/10

The goals:

• Recover
• The hard work is done in the other phases, if you’ve trained smart. It’s the recovery week where your fitness gains are made.

Peak

Suggested weekly volume: 3 to 10 hrs

Difficulty: 6/10

The goals:

• Testing your 20 min power
• Building to the the plan end date
• Thinking back to all those tough sessions. It’s time to shine.