Procedure

1. Assess Baseline and Readiness

   • Verify the user has a baseline fitness of being able to ride 10–15 miles.
   • Confirm the user has a bike and has finalized their bike fit (ideally by week 4).
   • Use compute_hr_zones to establish "Zone 2" (conversational pace) for aerobic base building.

2. Phase 1: Adaptation (Weeks 1–3)

   • Schedule 2–3 rides per week at low intensity.
   • Focus on "time in saddle" to build comfort.
   • Set the weekend Long Ride target to max 25–30 miles by the end of this phase.

3. Phase 2: Base Build (Weeks 4–6)

   • Schedule 3 rides per week: 2 short weekday rides (60–90 mins) and 1 weekend Long Ride.
   • Enforce the 10% Rule: Increase total weekly mileage by no more than 10% per week.
   • Target a Long Ride of 45–50 miles by Week 6.
   • Advise the user to start practicing "on-bike" fueling (30–60g carbs/hour).

4. Phase 3: Intensity (Weeks 7–9)

   • Schedule 3–4 rides per week.
   • Introduce "Sweet Spot" intervals on weekdays: 3x10 minutes at 88–94% effort.
   • Continue progressive Long Rides, targeting 60–65 miles.

5. Phase 4: Peak & Taper (Weeks 10–12)

   • Week 10: Peak volume. Schedule the longest ride at 70–75 miles.
   • Week 11: Maintain frequency but slightly reduce duration.
   • Week 12 (Taper): Final week before the event. Reduce volume by 30–50%. Schedule only 2–3 short, easy spins.

6. Program Recovery & Deload Logic

   • Every 4th week (Weeks 4, 8, and 12), implement a Recovery Week.
   • Reduce weekly mileage by 30–50%.
   • Eliminate intervals; ensure all rides are at an "Active Recovery" (very easy) pace.
   • Monitor for signs of overreaching (elevated resting heart rate +5 bpm or poor sleep) and extend deload by 3–5 days if necessary.

7. Ongoing Success Checks

   • Remind users to avoid bike adjustments (saddle height, cleats) in the final 3 weeks.
   • Ensure fueling strategies are practiced during every ride longer than 90 minutes.