This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This 12 week Winter plan is for use by cyclists and/or triathletes wanting to maintain and develop their aerobic capacity over the Winter and to prepare themselves well for higher intensity training in the pre-season phase. The plan does not involve large numbers of long road rides during the training week, normally just one 3-4 hour ride, but this can be substituted for an indoor session. The workouts within the plan are designed with slowly increasing weekly Training Stress Score (TSS) totals with scheduled lighter training load weeks included to allow adequate recovery.

The planned training loads have been established using predicted workout TSS values rather than being purely time based. The aims of the plan are to build aerobic capacity, to include some higher intensity sessions, and to prepare the athlete for a Chronic Training Load (CTL) build when the weather improves in the Spring.

The plan is best suited to cyclists and/or triathletes who have been involved in cycle training in one form or another for 12 months or more, are used to regular training, and are looking to establish a very firm fitness base over the Winter without spending a large number of hours exposed to the elements each week. The plan also allows athletes to get the very best from the features available in what will have been a very substantial investment, their CompuTrainer or VeloTron ergotrainer.

With the exception of the scheduled road rides all of the workouts in the plan come complete with .erg files attached to the workouts with the loads scaled to your specific FTP. The .erg files are for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. The .erg files ensure that the loads applied during each session are optimised to your personal abilities and fitness and that you are therefore training at the optimal intensity to secure the desired physiological adaptations.

Because the workouts are scaled to your personal FTP it is essential that you establish your FTP prior to purchasing and commencing your plan. A failure to do this will result in the workouts in the plan being either too hard or too easy.

The plans for sale are for convenience available in 20W FTP increments. If you find that during your preliminary testing your FTP falls between these increments, and you definitely wish to purchase a plan, please contact me via email as: qfieldboden@gmail.com. I will then prepare a copy of the plan scaled to within 2.5W of your FTP as I have available all the required .erg files in 5W increments. I can normally complete a request for an FTP specific plan within 48 hours of a firm decision to purchase. The plan will then be made available on the site for you to purchase and thereafter will be available in your TrainingPeaks calendar.

The plan uses a higher intensity lower volume plan model which has been gaining in popularity and support in recent years as some riders and their coaches move away from the Long Slow Distance (LSD) Winter training model. This approach is a possible solution for many riders who want to perform well but who do not have the time (or weather) to build vast training volumes during the Winter months.

As part of the plan it is also suggested that you swim and walk once a week simply to provide an alternative exercise which can also of course be performed with family or friends. The swimming session is intended to be purely for pleasure and may well just involve an hour in the pool doing some steady relaxing swimming. The scheduled walking session is again optional and simply ensures that exercise other than cycling is being enjoyed and should ideally take the form of a 60-120 minute brisk walk, an activity surprisingly neglected by many cyclists but a very beneficial one.

This plan is designed to improve cycling fitness and will be suitable for any racing cyclist or recreational rider as well as triathletes trying to improve their bike leg. The format of the plan includes an initial testing week, 8 weeks of focused training and a follow-up testing week.

This plan includes a Computrainer workout file for each cycling ride, which makes following the program and ensuring that the training dose is correct very easy. Files are a mix of both .crs (course) and .mrc (workouts) format, and require installation of the Multi-rider program. MRC workouts are based on percentage of threshold power, so once you have performed your initial test, simply plug that threshold power in and workouts will be adjusted to the appropriate level for your fitness.

If you feel you are making gains during the training plan, having a good day or a bad day, it is easy to toggle your threshold setting up or down with the Computrainer handlebar controller to make necessary adjustments.

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 150watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 175watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 200watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 225watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 250watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 275watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 300watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 325watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 350watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 375watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 150watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 175watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.

Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!

This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2005/2006 season your best! If you want to take it to the next level in your 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 200watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 225watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 250watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 275watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 300watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 325watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 350watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specificially for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.



This plan is a comprehensive 12 week winter training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 375watts. Weight plans are included as well, along with suggestions for cross-training, on your ‘off’ days. You can train from 10-15 hours a week and have been riding at least a year(this could be your first off-season). This plan can be started anytime during the winter.



Bonus .erg files are included as well! There is a week and a half of additional .erg files attached with this plan at the very end of the plan! BONUS!



This winter plan includes a resistance training plan designed specifically for you- the endurance athlete. The resistance training plan is comprehensive, explaining all exercises, sets, reps and goes for the entire 12 weeks. This is attached to your training plan with a printable spreadsheet that you can take with you to the gym to assist you in tracking your progress. I have also included cross-training workouts to do at the gym in order to continue your aerobic capacity development, while doing other complimentary exercises. All cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the winter. Your plan starts out by easily transitioning you into a solid resistance training program, and also moving into some fun cross-training workouts. Of course, you will still be doing some great riding and each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Then as the winter continues, you move into building your 'power' or muscular endurance and strength. Finally the last 4 weeks of the plan have you progressing into Sub-Lactate Threshold work and prepping you for better weather and the upcoming race season! This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your winter 2009/2010 season your best! If you want to take it to the next level in your 2010 season and you have a Computrainer, than this is the plan for you!

**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**