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
REST !!!!!!

Workout #2 : Bike

Planned Time: 1:30:00
1.5 - 2 hour ride depending on time available, working on leg speed and movement efficiency. WU: 10-20 min easy followed by 3 x 15 second seated accelerations where you take off in the saddle and spin the gears as fast as you can while shifting down to give you some resistance and keep you from going over 150 rpm with 1 min etween each MS: During the rest of your ride I want you to give me 3 sets of 12 of these done as 15 sec accelerations with 30 second recoveries. 5 min easy between sets. Any extra time at endurance pace and 90+ rpm's. CD: 10-20 min easy cool down and stretching

Workout #3 : Bike

Planned Time: 1:30:00
Stay in the small ring and spin easy. No HR over 120 and try to stay on the flats. Do it on a trainer if you have to, (cut the time in 1/2 hour if so). Really stretch out well afterwards.

Workout #4 : Bike

Planned Time: 1:30:00
1.5 - 2 hour workout depending on time availalable. This workout developes the force parts of the power equation and helps you turn over a bigger gear in the sprint dont the road. MS: After an easy warm up, spend 5 minutes in the small ring spinning at 100+ rpms followed by 3-5 minutes easy. Then every 3-5 minutes, in a big gear that brings you to 50-60 rpms and 12 mph, attack that gear as hard as you can (in the saddle) until you get to 90-100 rpms and then rest, spinning easy until the next effort. CD: After an hour of these, spin easy and follow with another 5 minutes high rpms effort, and then spin easy on the way home.

Workout #5 : Custom

Planned Time: 1:00:00
1 hour of easy spinning to recover your legs and keep them loose for the weekend or off completely. Stretch out well either way.

Workout #6 : Custom

Planned Time: 3:00:00
Group ride or race. 2-4 hours. If a group ride, then be sure to get in some hammering and at least 3-6 sprints during the ride today to work on sport specific skills. Practice sitting in and only going for the sprints today to work on being a true sprinter. To build endurance, ideally get in 1 hour before the group ride at endurance pace with a couple of 30 sec to 3 min efforts ws/ 5 min between each to open up for the ride. And afterwards, recover and then ride for an hour of mnore at endurance pace to really increase your overall fitness.

Workout #7 : Custom

Planned Time: 2:30:00
If racing, go ahead and race. Here's a warm up for a crit just in case. Too many don't warm up properly for races and then wonder why they suffered so much. Play around with finding the right warm up for you so you'll be ready to rock when they blow the whistle. Suggested Crit Warm Up: 20 min easy followed by a 5 min ramp up to your lactate threshold HR or power in the nlast minute, 3 mionutes easy, then 3 min at your LT HR or power, 5 min easy, then 1-3 x 30 sec at Vo2 power or HR at 100+ rpm's with 3-5 min between each. 10-15 min easy until the start of your race. If you aren't racing, let's get in 2-3 hours or base building, aerobic work. Avoid just doing 2 group rides on the weekend unles you are training specifically for some upcoming multiple day races as you need to keep your base tuned and doing too many hard rides tends to burn people out and reduce their fitness over in the long run if not of-set with some easier stuff.

Workout #8 : Custom

Planned Time: 0:00:00
Off completely or easy spinning and stretching to recover.

Workout #9 : Bike

Planned Time: 1:30:00
1.5 - 2 hour ride depending on time available, working on leg speed and movement efficiency. WU: 10-20 min easy followed by 3 x 8 sec out of the saddle hard jumps in the small ring with 1 min between each MS: During the ride today I want you to give me 6 sets of 6 x 8 second out of the saddle hard jumps to work on your snap and maintenance of your neuromuscular power and acceleration. 15 sec rests between jumps and 3 min rests between sets. Any extra time at endurance pace and 90+ rpm's. CD: 10-20 min easy cool down and stretching