The plan consists of quite a bit of running and then interval sessions on a stationary bike. Instead of getting a stationery bike I went and bought a turbo trainer so I could use my road bike. Its a Tacx Satori and its nice and solid, it also comes with a carry bag incase you want to take it to the races to use it to warm up.
The goal of this phase of the training plan is to get the body used to pain through lactate tolerance and removal sessions... and man is it painful. I think the interval training is the hardest training I've ever done to the point it actually makes me sick to the stomach. The thing is, I'm certain that this part of the training will make the biggest difference to my riding performance, so its gotta be done.
Other than that I've just been running every other day. Running is something I've never particularly enjoyed but lately I have been enjoying it. Haha maybe its because the interval training is so horrible, running feels like heaven.
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