Welcome! I'm Frank Overton of FasCat coaching and I am going to help you get in top shape to race a 24-hour mountain bike race with a team. This 24 week training program will prepare a beginner to expert level mountain biker for a four man 24-hour race.

The plan is designed for the athlete that initially has 1 hour a day to train from Tuesday to Thursday, and a little more time on the weekends. In the 2nd half of the plan 1-2 hours will be needed once a week to accompany 2 - 5 hour rides on the weekend.

This plan is not for soloist or 2-man team riders. The key to success with this plan is to stay consistent with your training and to achieve your weekly hours on the bike. If you miss a day (it happens) try to add back in the hours later on in the week to achieve your weekly hours.

Proper periodization is included along with regular rest weeks. Therefore there are rest weeks every 4 weeks to give your body time to recover and to keep you balanced with the rest of your life. The 24 week program progressively improves your fitness as you get closer to the target race date.

Ready to get in the best riding shape of your life? Let's go.

—Frank Overton, FasCat Coaching

With temps below zero, over 4,500 feet of climbing, and 9,400 competitors, Wisconsin’s American Birkebeiner is the largest and one of the toughest cross-country ski races in the United States. Crossing the finish line is nothing short of a lifetime achievement.

This 16-week plan, written by renown Birkie coach Bill Pierce, will get you there. Including ski-specific strength, endurance, balance and technique workouts, this plan is intended for anyone who can exercise for an hour straight and wants to take on the Birkie challenge, which is similar in endurance difficulty to running a marathon. No prior ski experience is necessary, nor is access to snow, however a few trial workouts in snow before the big race are recommended.

The plan is divided into 4 phases of 4 weeks with workouts totalling 6 to 10 hours per week. (NOTE: If you'd like to do the 14.3 mile Korte or 7.5 mile Prince Haakon race, you can use this plan. Reduce the workouts by 25% and 40% respectively.)

Sneak peek: Check out the first week of workouts below. Runs/Roller Ski sessions can be done as a run/hike if you're not up to running the entire stated time or don't have roller skis. Videos of workouts and techniques are included in the plan.

Consult your physician before starting any exercise or endurance program.

Welcome! I'm Matt Dixon, coach to elite Ironman triathlete Chris Lieto and several other leading pros, and frequent contributor to Outside magazine (for more info, see purplepatchfitness.com). I've developed this 3-month, 3-days-a-week core strengthening program for Outside readers and recreational-to-serious athletes who want to build a fatigue-proof core for their sports using a simple piece of workout equipment I've come to rely on with my elite clients—the TRX Suspension Trainer.

Core strength training is the most important resistance work you can do for running, cycling, swimming, and many other sports and activities—allowing you to transfer power efficiently from your upper body to your lower body, and build up the stabilizing muscles that will help you maintain your form during the fatiguing final stages of a workout or race.

The TRX strength trainer is one of the most powerful new tools for building core strength—offering both extreme portability (it travels in a small bag and can be set up easily on a door frame or tree limb) and a virtually limitless library of grueling bodyweight exercises. This plan includes multimedia instructions for each move, which makes it easy to learn and master the simple TRX system.

To begin this workout, you'll need to pick up a TRX Suspension Trainer (FitnessAnywhere.com). I believe you'll quickly find it an indispensible fitness tool.

The videos for the TRX moves described in this workout plan were supplied by Fitness Anywhere. You can preview dozens of TRX exercises videos here http://fitnessanywhere.com/trx-resources/trx-exercise-video.php. The workouts in this program are the same ones I have my athletes do, and if you give me three months, I'll help you develop the core strength that will help you take your fitness to the next level.

Ready? Let's get going.

Peak Fitness
You don’t need any special skills to climb a big, glaciated mountain, like Mount Rainier, with a guiding service. You just need to show up in the best hiking shape of your life. This six-month plan, designed by Doug Schurman—co-author of The Outdoor Athlete and co-owner of bodyresults.com, a wilderness-sports-conditioning service—incorporates home-gym-friendly strength and endurance exercises to gradually build your fitness toward a no-sweat summit day. You'll dramatically improve you hiking endurance for steep terrain, as well as your lower body and core strength to prepare you to carry a heavy pack. This plan was tailor-made for climbers of Mt. Rainier, but is also ideal for anyone planning on a big mountain climb or long-distance backpacking trip.

Crush your office mates in a New Year's Day 10K, then set a resolution that doesn't revolve around getting fit, because you already are.

This plan assumes you're an active person who doesn't necessarily consider yourself a daily runner. You hike, bike, and could probably run three miles if you had to. And at the end of this 12 week plan, you will run 6.2 miles. Fast.

Your coach is Pete Rea, the elite athlete coach at ZAP Fitness, a Reebok-sponsored post-collegiate training center for Olympic hopeful distance runners. ZAP also hosts running camps throughout the year for runners of all ages and abilities.

Each workout in this plan is broken down into time and distance. If you run a pace of 10:15 per mile or better, it is recommended you do the workouts by time. If you run slower, make sure to hit the recommended distances in each workout. Stretching and strength training are included in the plan.

Here's a glimpse at the first week of training, so you know what you're in for. You can do this.

Monday - rest day - optional non running session of lap swim, stationary bike spin, hike for 45:00 - 60:00 Tuesday – relaxed 25:00 / 30:00 run on flatter course (2.5 miles)
Wednesday – rest day (optional non running session of light hike, swim, bike)
Thursday – repeat Tuesday (2.5 miles)
Friday – rest day (hike / walk)
Saturday – 30:00 / 35:00 (3 miles)
Sunday - longest run of the week 40:00 – 45:00 relaxed running. This run is very gentle (effort 65-75% of maximum heart rate) and at no point should you be straining (4 miles)

In part one of Outside magazine’s National Magazine Award winning whole-body fitness program, you’ll spend four weeks using basic heart rate training to build a solid ENDURANCE foundation--whether you like to run, bike, or hike. We’ll also work in a few quick strength workouts to get you ready for month two. WHAT TO EXPECT: Three days a week you’ll be on the road, on the trail, or in the pool, for 20- to 40-minute basic cardio workouts based on heart rate zone training. Twice a week, you’ll add in a couple of very basic strength routines. This is a perfect plan for someone just getting back in the game and wanting to start a holistic exercise program from scratch.

In part two of Outside Magazine’s National Magazine Award winning whole-body fitness program, you’ll combine heart-rate-zone cardio workouts while beginning a FUNCTIONAL STRENGTH training plan to help you build "muscle that matters" for your favorite sports. WHAT TO EXPECT: Three days a week you’ll be in the pool, or on the road or trail, for 30- to 40-minute basic cardio workouts, adding interval training in the last two weeks aimed at raising your lactate threshold. On strength days (two days a week) you’ll get a complete regimen of standard weight-room lifts with one key adaptation: all the exercises take place on your feet or a stability ball. Lifting on a wobbly platform develops your core, a muscle group that transfers strength gains to real sports. This regimen stresses quality over quantity, so you'll do only one set, but perform each rep in a slow, smooth manner (five to ten seconds each), placing equal emphasis on both the up and down portions of the lift. This is a perfect plan for people who’ve completed month one, or busy people who feel they have a solid endurance foundation, but now want a smart way to mix in regular strength- and cross-training.

Can’t touch your toes? We’ll help you change that. Part three of Outside magazine’s National Magazine Award winning fitness program introduces the exponential benefits of improved FLEXIBILITY. Along with interval training workouts and two days a week of basic strength training, you’ll get a fun and energizing 20- to 30-minute yoga regimen based on the fundamentals of Ashtanga. WHAT TO EXPECT: Three days a week you’ll be in the pool, or on the road or trail, for 30- to 60-minute cardio workouts, including interval training and tempo workouts aimed at raising your lactate threshold. On strength days (two days a week) you’ll get a complete regimen of standard weight-room lifts with one key adaptation: all the exercises take place on your feet or a stability ball. Lifting on a wobbly platform develops your core, a muscle group that transfers strength gains to real sports. Most important this month: Flexibility. On cardio days, we’ll prescribe a 20- to 30-minute Ashtanga yoga routine for the back end of your endurance workout. This routine is perfect for people who have completed month one or two of the Shape of Your Life program, or anyone who is looking to add range of motion to their mix of strength and endurance exercise.

In part four of Outside magazine’s National Magazine Award winning fitness program, you’ll learn to use a basic foundation of strength and endurance to start adding SPEED--like the burst you need in a cycling sprint or 5-k kick--and POWER--the quick-move strength that allows you to shred a long mogul run or hop over an obstacle on your favorite mountain bike ride. WHAT TO EXPECT: Three days a week you’ll be in the pool, or on the road or trail, for 30- to 60-minute cardio workouts, including interval training on Fridays or Saturdays and tempo workouts aimed at raising your lactate threshold. On strength days (two days a week) you’ll get a complete regimen of function training exercises, plus a few Olympic-style lifts to increase power. You’ll also get a plyometric routine--box jumps and medicine ball throws--to work into your cardio warm-ups. These will help you increase your speed. This is a great program for someone who is already in pretty good shape, but needs a focused plan to fine tune their fitness base and reach the next level in performance. IMPORTANT NOTE: If this is your first plan with Outside, we highly recommend that you complete one through three of the Shape of Your Life Program first. Months 4 and 5 of the plan are based on participants having built a solid fitness foundation to be able to carry the heavy load. This is not for beginners.

In part five of Outside magazine’s National Magazine Award winning fitness program, we’ll help you fine tune your sense of BALANCE AND AGILITY. We’ll show you how to take a series of standard strength-training lifts and destabilize them to improve your athletic stability and teach you three agility drills to mix in with you cardio workouts. WHAT TO EXPECT: Three days a week you’ll be in the pool, or on the road or trail, for 30- to 80-minute cardio workouts, including interval training on Fridays or Saturdays aimed at raising your lactate threshold. On Tuesdays and Thursdays, you’ll get a comprehensive strength plan with an emphasis on destabilizing lifts to help you improve your balance--and stay upright on your skis or mountain bike while on a tough route. This is the final installment of our Shape of Your Life program, and a perfect finish for those who have tried the previous four plans, or anyone with a solid fitness and strength foundation who is looking to reach peak endurance and fine tune his or her stabilizer muscles and keep upright on, say, technical ski trails or bike rides.

The Complete Shape of Your Life Fitness Program

Have you always wondered what it would be like to get in the best shape of your life? Our 5-month, National Magazine Award-winning whole-body fitness program can get you there. Designed in collaboration with some of the nation’s leading fitness experts, The Shape of Your Life is a slow-building comprehensive plan that begins with the basics of heart zone endurance training and functional strength exercises, and slowly layers in interval training, the secrets of power and agility workouts, and the rejuvenating benefits of yoga and balance work. Best of all, it’s a recyclable plan that can be customized to fit any athletic passion—whether you like to run, bike, swim, or hike. WHAT TO EXPECT: This weekday plan is built for busy athletes who want to keep their weekends free. On Mondays, Wednesdays, and Fridays you’ll be on the road, on the trail, or in the pool, for endurance workouts that will gradually increase in duration and intensity in the months ahead. And on Tuesdays and Thursdays, you’ll get a basic functional strength routine designed to build your core and increase your balance. Every four weeks the workouts are modified, ensuring you never get bored and that you’re always building toward peak fitness. This is a perfect plan for anyone wanting to start a holistic exercise program from scratch.

TRIPLE THREAT
To finish any intermediate-distance race--e.g., the 1.5-mile swim, 18-mile bike ride, and 8-mile run Alcatraz summer triathlon--without suffering, you'll need to put in equal time in the pool, on the bike, and on the road. This simple plan, developed by Matt Dixon (purplepatchfitness.com), coach of Ironman World Championship runner-up Chris Lieto, spreads the training over five months, letting you gradually build up stamina and strength in three sports without them taking over your life. You should schedule the start of your training five months before your target race day. If you've got time to spare before your training begins, take a swim class, get your gear dialed, and sign up for a warm-up sprint-distance tri to get some experience.

The Outside Magazine Beginner Marathon Training Plan:

Want to run your first marathon? This training plan will take you from occasional jogger to first-time marathoner while still allowing you to enjoy the rest of the sports and weekend activities you currently do.

Written by Hal Higdon, a former elite runner turned running coach, specifically for Outside magazine, this 30-week plan is an easy, welcoming way to build your fitness towards a 26.2-mile run. If you have a basic level of fitness, and can run at least 1.5 miles, this plan will make you a marathoner.

WHAT TO EXPECT: This plan calls for three runs a week, plus two “cross training” sessions of your choice (cycling, hiking, swimming, etc). It’s broken into two phases: the first 12 weeks is the “base-building phase” and prepares your body for the specific physical demands of marathon training. Phase 2 is the “marathon-training phase.” These 18 weeks will continue to build your mileage, emphasizing one weekly long run, as you build the long-range endurance you’ll need on race day. Each day you will receive an email from Higdon telling you how to train that day, along with helpful tips. After 30 weeks you step onto the starting line better trained than most of the people around you. If you want success in your first marathon, without sacrificing the other activities you do for fun, this is the way to go.