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This plan has 4-6 hours of training each week and will take a beginner with a little bit of swim, bike, and run experience and get them through the 2012 Indoor Tri Series at the Colorado Springs Rec Center. It's also good for anyone who just wants to keep in shape with some swimming, biking, and running workouts over the winter.
This plan is geared towards the beginner to intermediate cyclist seeking to improve performance in Criterium races. The plan is intended for someone who already has a moderate base established (~5-6 hours of easy to moderate cycling each week for at least 12 weeks).
This plan is a 12-week build phase for an intermediate cyclist. It incorporates four 3-week phases, with every third week being a recovery week. Cycling workouts are 5 days a week with two days being either rest days or active recovery.
Geared toward the intermediate cyclist or advanced cyclist in the mid-base phase of training. This plan will take a cyclist with a pre-existing base of easy to moderate training and improve cadence, force, and muscular endurance. This plan includes 7-11 hours of cycling each week.
Plan is a running focus towards a marathon and some cycling as cross training.
