After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Day Off

Planned Time: 0:00:00
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

Workout #2 : Bike

Planned Time: 1:30:00
BT: Cruise intvls. 3-4 x 6-8 minutes in heart rate 4-5a zones (2-minute recoveries). Shift between a hard gear for 30 seconds & a 'normal' gear for 60 seconds. Maintain the same cadence regardless of gearing. This should be closer to the low end of your 'comfort range' (about 85 rpm).

Workout #3 : Bike

Planned Time: 1:30:00
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Workout #4 : Bike

Planned Time: 1:00:00
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Workout #5 : Bike

Planned Time: 1:00:00
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Workout #6 : Bike

Planned Time: 2:00:00
BT: Ride several 10-15 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is 5a zone.

Workout #7 : Bike

Planned Time: 3:00:00
Group ride. Sit-in today. No hard, sustained pulls. Mostly 1-3 zones. Avoid 5 zone.

Workout #8 : Day Off

Planned Time: 0:00:00
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

Workout #9 : Bike

Planned Time: 1:30:00
BT: Cruise intvls. 3-4 x 6-8 minutes in heart rate 4-5a zones (2-minute recoveries). Shift between a hard gear for 30 seconds & a 'normal' gear for 60 seconds. Maintain the same cadence regardless of gearing. This should be closer to the low end of your 'comfort range' (about 85 rpm).