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 designed to be used after a 2-week rest from a season of training and/or racing. This program will require 4-8 hours per week. You can expect to have 3-5 rides per week with some stretching and core.
Throughout this program you may find terms that you are not familiar with. If this is the case, please refer to the program appendix available in the B78 Endurance Hub programs section. We wish you the best of luck with your training.
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. If you are planning to ride indoors, please keep the main set the same but scale the warm-up and cool down to 60-70% of the written duration.