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 workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the winter plan you chose to follow this with a Spring plan or a pre-event plan the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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 optionally 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.

The Level 1 plan is designed for less experienced cyclists who have not been consistently training for many years and who want to embark on a structured training plan with the aim of completing the 2011 Etape du Tour Acte 1 and enjoying the event in the process. You should however already have a reasonable level of fitness and not be starting from being completely inactive. This Dynamic Training Plan commences on 7th March 2011 and ends on 11th July 2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron Users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The Level 2 plan is designed for more experienced cyclists who have been consistently training for at least a season and who want to embark on a more structured training plan with the aim of completing the 2011 Etape du Tour Acte 1 in a competitive time and enjoying the event. This plan is not suitable for cyclists who have not previously been involved in regular cycle training. This Dynamic Training Plan commences on 7th March 2011 and ends on 11th July 2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The Level 3 plan is designed for experienced cyclists who have been consistently training for a number of years and who want to embark on a more structured training plan with the aim of completing the 2011 Etape du Tour Acte 1 to a high standard. This plan is not suitable for cyclists who have not been training regularly for several years. This Dynamic Training Plan commences on 7th March 2011 and ends on 11th July 2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The Level 1 plan is designed for less experienced cyclists who have not been consistently training for many years and who want to embark on a structured training plan with the aim of completing the 2011 Etape du Tour Acte 2 and enjoying the event in the process. You should however already have a reasonable level of fitness and not be starting from being completely inactive. This Dynamic Training Plan commences on 14th March 2011 and ends on 17th July 2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron Users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The Level 2 plan is designed for more experienced cyclists who have been consistently training for at least a season and who want to embark on a more structured training plan with the aim of completing the 2011 Etape du Tour Acte 2 in a competitive time and enjoying the event. This plan is not suitable for cyclists who have not previously been involved in regular cycle training. This Dynamic Training Plan commences on 14th March 2011 and ends on 17th July 2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The Level 3 plan is designed for experienced cyclists who have been consistently training for a number of years and who want to embark on a more structured training plan with the aim of completing the 2011 Etape du Tour Acte 2 to a high standard. This plan is not suitable for cyclists who have not been training regularly for several years. This Dynamic Training Plan commences on 14th March 2011 and ends on 17th July 2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The Level 1 plan is designed for less experienced cyclists who have not been consistently training for many years and who want to embark on a structured training plan with the aim of completing La Marmotte 2011 and enjoying the event in the process. You should however already have a reasonable level of fitness and not be starting from being completely inactive. This Dynamic Training Plan commences on 28th February 2011 and ends on 2nd July 2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron Users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

This Level 2 plan is designed for more experienced cyclists who have been consistently training for at least a season and who want to embark on a more structured training plan with the aim of completing the 2011 Marmotte in a competitive time and enjoying the event. This plan is not suitable for cyclists who have not previously been involved in regular cycle training. This Dynamic Training Plan commences on 28/02/2011 and ends on 02/07/2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The Level 3 plan is designed for experienced cyclists who have been consistently training for a number of years and who want to embark on a more structured training plan with the aim of completing the 2011 Marmotte to a high standard. This plan is not suitable for cyclists who have not been training regularly for several years. This Dynamic Training Plan commences on 28/02/2011 and ends on 02/07/2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The Level 1 plan is designed for less experienced cyclists who have not been consistently training for many years and who want to embark on a structured training plan with the aim of completing the 2011 Northern Rock Cyclone Ride C and enjoying the event in the process. You should however already have a reasonable level of fitness and not be starting from being completely inactive. This Dynamic Training Plan commences on 21st February 2011 and ends on 25th June 2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron Users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The Level 2 plan is designed for more experienced cyclists who have been consistently training for at least a season and who want to embark on a more structured training plan with the aim of completing the 2011 Northern Rock Cyclone Ride C in a competitive time and enjoying the event. This plan is not suitable for cyclists who have not previously been involved in regular cycle training. This Dynamic Training Plan commences on 21st February 2011 and ends on 25th June 2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.

The Level 3 plan is designed for experienced cyclists who have been consistently training for a number of years and who want to embark on a more structured training plan with the aim of completing the 2011 Northern Rock Cyclone Ride C to a high standard. This plan is not suitable for cyclists who have not been training regularly for several years. This Dynamic Training Plan commences on 21st February 2011 and ends on 25th June 2011. The plan assumes that you have continued with your training over the winter period.

The plan does not involve large numbers of long road rides during the training week, initially just one 3-4 hour ride, and this can be substituted for an indoor session though the length of the long ride does extend as the Etape draws nearer. The workouts within the plan are designed with increasing weekly Training Stress Score (TSS) totals with some lighter load weeks but no "rest" weeks.

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 and elevate functional threshold power (FTP). The plan also includes some higher intensity sessions, to generally prepare the athlete for the rigours of the event.

The workouts in this plan are described by referring to your FTP or your Functional Threshold Heart Rate (FTHR). It is therefore essential that you establish your current FTP or FTHR 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. Instructions on how to do this are included and are attached as a .pdf file to the first workout in the programme as a "Read Me" file.

The plan uses a higher intensity, lower volume, training 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) 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.

As part of the plan it is also optionally 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.

For CompuTrainer or VeloTron users:

The workouts in this plan DO NOT include .erg files for use with CompuTrainer or VeloTron ergotrainers manufactured by RacerMate. Athletes owning a CompuTrainer or VeloTron wishing to use .erg files can purchase a library of .erg files from the TrainingPeaks site by looking under "store" then "exercise libraries" and selecting the library appropriate to your Functional Threshold Power (FTP), the libraries are available in 5W FTP increments.

The libraries contain ALL the .erg files for the indoor elements of this plan as well as a number of additional workouts and test protocols. In addition the library will contain ALL .erg files required to follow ANY training programme made available by VeloTraining and will be added to over time. For example if having completed the Etape training plan you chose to follow this with a different plan in the future the appropriate .erg files for those plans would also be contained within the library. Naturally if your FTP had changed substantially a new library would be required or alternatively you could edit your existing library files yourself.