This Official Bike MS training plan is intended for the BEGINNING rider who wants to prepare for a ride of approximately 50 MILES. The course will have an EASY difficulty meaning that there are only small hills and no climbs. The plan follows the principles described in Joe Friel's books, 'The Cyclist's Training Bible' and 'Cycling Past 50.' Workouts for this 12-week plan are described in every-day language with workout length for some workouts in miles (the long, weekend rides) and in time for others. The intensity of the workouts and portions of them is expressed as 'very easy,' 'easy,' 'moderate,' 'hard' or 'very hard.' It starts with week #1 calling for about 4 hours of riding time. The biggest week is #10 with about 6-7 hours. You should be riding at least 2 hours a week now with a long ride of at least 15 miles before starting this plan. With this plan you will ride 3 or 4 times a week with the longest ride in most weeks on Saturdays. The longest weekend ride is 50 miles. Week day rides are 30-60 minutes long. There are four recovery weeks built into the plan including the week of the Bike MS event. These recovery weeks are more frequent the closer you get to your event. If you use a heart rate monitor or power meter and would prefer a more advanced plan based on such a device please go to http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/joe-friel.aspx?l=3599. If you would like to have a personal coach guide you with a customized training plan designed for your unique needs please go to www.trainingbible.com. There are fees for these two options.

This Official Bike MS training plan is intended for the BEGINNING rider who wants to prepare for a ride of approximately 75 MILES. The course will have an EASY difficulty meaning that there are only small hills and no climbs. The plan follows the principles described in Joe Friel's books, 'The Cyclist's Training Bible' and 'Cycling Past 50.' Workouts for this 12-week plan are described in every-day language with workout length for some workouts in miles (the long, weekend rides) and in time for others. The intensity of the workouts and portions of them is expressed as 'very easy,' 'easy,' 'moderate,' 'hard' or 'very hard.' The only difference between this plan and the one for Beginner, 75 miles, moderate difficult is that this one uses only flat to rolling courses in training with no bike hills or climbs. It starts with week #1 calling for about 5-7 hours of riding time. The biggest week is #9 with about 9-10 hours. You should be riding at least 4 hours a week now with a long ride of at least 25 miles before starting this plan. With this plan you will ride five or six times a week with the longest rides in most weeks on Wednesdays, Saturdays and Sundays. The longest weekend ride is 65 miles and the biggest weekend volume total is 80 miles. Week day rides are 1 to 2 hours long. There are four recovery weeks built into the plan including the week of the Bike MS event. These recovery weeks are more frequent the closer you get to your event. If you use a heart rate monitor or power meter and would prefer a more advanced plan based on such a device please go to http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/joe-friel.aspx?l=3599. If you would like to have a personal coach guide you with a customized training plan designed for your unique needs please go to www.trainingbible.com. There are fees for these two options.

This Official Bike MS training plan is intended for the BEGINNING rider who wants to prepare for a ride of approximately 75 MILES. The course will have MODERATE difficulty meaning that there are some hills and perhaps even a few short climbs. The plan follows the principles described in Joe Friel's books, 'The Cyclist's Training Bible' and 'Cycling Past 50.' Workouts for this 12-week plan are described in every-day language with workout length for some workouts in miles (the long, weekend rides) and in time for others. The intensity of the workouts and portions of them is expressed as 'very easy,' 'easy,' 'moderate,' 'hard' or 'very hard.' It starts with week #1 calling for about 5-7 hours of riding time. The biggest week is #9 with about 9-10 hours. You should be riding at least 4 hours a week now with a long ride of at least 25 miles before starting this plan. With this plan you will ride five or six times a week with the longest rides in most weeks on Wednesdays, Saturdays and Sundays. The longest weekend ride is 65 miles and the biggest weekend volume total is 80 miles. Week day rides are 1 to 2 hours long. There are four recovery weeks built into the plan including the week of the Bike MS event. These recovery weeks are more frequent the closer you get to your event. If you use a heart rate monitor or power meter and would prefer a more advanced plan based on such a device please go to http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/joe-friel.aspx?l=3599. If you would like to have a personal coach guide you with a customized training plan designed for your unique needs please go to www.trainingbible.com. There are fees for these two options.

This Official Bike MS training plan is intended for the EXPERIENCED rider who wants to prepare for a ride of approximately 100 MILES. The course will have MODERATE difficulty meaning that there are some hills and perhaps even a few short climbs. The plan follows the principles described in Joe Friel's books, 'The Cyclist's Training Bible' and 'Cycling Past 50.' Workouts for this 12-week plan are described in every-day language with workout length for some workouts in miles (the long, weekend rides) and in time for others. The intensity of the workouts and portions of them is expressed as 'very easy,' 'easy,' 'moderate,' 'hard' or 'very hard.' It starts with week #1 calling for about 6-8 hours of riding time. The biggest week is #9 with about 12-14 hours. You should be riding at least 5 hours a week now with a long ride of at least 20 miles before starting this plan. With this plan you will ride five or six times a week with the longest rides in most weeks on Tuesdays, Thursdays, Saturdays and Sundays. The longest weekend ride is 80 miles and the biggest weekend volume total is 100 miles. Week day rides are 1 to 2 hours long. There are four recovery weeks built into the plan including the week of the Bike MS event. These recovery weeks are more frequent the closer you get to your event. If you use a heart rate monitor or power meter and would prefer a more advanced plan based on such a device please go to http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/joe-friel.aspx?l=3599. If you would like to have a personal coach guide you with a customized training plan designed for your unique needs please go to www.trainingbible.com. There are fees for these two options.

This Official Bike MS training plan is intended for the EXPERIENCED rider who wants to prepare for a two-day, weekend ride of approximately 150 MILES. The course will have MODERATE difficulty meaning that there are some hills and perhaps even a few short climbs. The plan follows the principles described in Joe Friel's books, 'The Cyclist's Training Bible' and 'Cycling Past 50.' Workouts for this 12-week plan are described in every-day language with workout length for some workouts in miles (the long, weekend rides) and in time for others. The intensity of the workouts and portions of them is expressed as 'very easy,' 'easy,' 'moderate,' 'hard' or 'very hard.' It starts with week #1 calling for about 8-10 hours of riding time. The biggest week is #9 with about 13-15 hours. You should be riding at least 6 hours a week now with a long ride of at least 25 miles before starting this plan. With this plan you will ride five or six times a week with the longest rides in most weeks on Tuesdays, Thursdays, Saturdays and Sundays. The longest weekend ride is 80 miles and the biggest weekend volume total is 120 miles. Week day rides are 1 to 2 hours long. There are four recovery weeks built into the plan including the week of the Bike MS event. These recovery weeks are more frequent the closer you get to your event. If you use a heart rate monitor or power meter and would prefer a more advanced plan based on such a device please go to http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/joe-friel.aspx?l=3599. If you would like to have a personal coach guide you with a customized training plan designed for your unique needs please go to www.trainingbible.com. There are fees for these two options.

This Official Bike MS training plan is intended for the FIRST TIME BIKE MS rider who wants to prepare for a two-day, weekend ride of approximately 150 MILES. The course will have MODERATE difficulty meaning that there are some hills and perhaps even a few short climbs. The plan follows the principles described in Joe Friel's books, 'The Cyclist's Training Bible' and 'Cycling Past 50.' The biggest difference between this plan and the one for the experienced Bike MS rider for a moderate difficulty, two-day event is that this plan starts at a lower level of weekly volume (see below) and also has shorter workout durations on week days. And its progression of weekend volume is less aggressive in the first three weeks. Workouts for this 12-week plan are described in every-day language with workout length for some workouts in miles (the long, weekend rides) and in time for others. The intensity of the workouts and portions of them is expressed as 'very easy,' 'easy,' 'moderate,' 'hard' or 'very hard.' It starts with week #1 calling for about 7-9 hours of riding time. The biggest week is #9 with about 12-14 hours. You should be riding at least 5 hours a week now with a long ride of at least 25 miles before starting this plan. With this plan you will ride five or six times a week with the longest rides in most weeks on Wednesdays, Saturdays and Sundays. The longest weekend ride is 80 miles and the biggest weekend volume total is about 120 miles. Week day rides are 1 to 2 hours long. There are four recovery weeks built into the plan including the week of the Bike MS event. These recovery weeks are more frequent the closer you get to your event. If you use a heart rate monitor or power meter and would prefer a more advanced plan based on such a device please go to http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/joe-friel.aspx?l=3599. If you would like to have a personal coach guide you with a customized training plan designed for your unique needs please go to www.trainingbible.com. There are fees for these two options.