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 : Bike

Planned Time: 1:30:00
WU: 15 minute warm-up- . MS: Today is a solid endurance day, nice and smooth. Endurance pace is 60-70% of your Max HR. Ride and getting in some bursts and having fun. One burst every 15minutes for 10seconds each- Take your cadence to 120rpm each burst Make sure to do 1 x 20 minutes with HR at 85-90%. CD: cool-down.

Workout #2 : Bike

Planned Time: 1:00:00
WU: 15 minutes warm-up, just spinning at a nice easy pace-Keep HR under 70% and your RPE around 3. MS: 45 minutes of riding with HR from 70-80% and RPE up to 4, but nothing harder, just nice and steady. If you have to go over hills and your HR or RPE goes higher, that's o.k, but generally average between 60-80% today. CD: 15 minutes just easy pedaling. HR< 55%.

Workout #3 : Bike

Planned Time: 1:30:00
Cadence drills--- These are to start getting you used to pedaling at a faster cadence than you might already. WU:15minutes fast warm-up with Cadence in 90-95 range. HR about 55-60% and RPE- 2 MS: Start the main set with (8) 1 minute on, 1minute off High pedaling cadence efforts. Cadence over 105 for ON, 85 for off. Don’t worry about HR’s, just Cadence. Then 10 minutes easy, and then do (2) 5 minute efforts trying to get HR 85% and hold there- RPE should be 5. Keep cadence at 100rpm. Don’t worry about speed. This is about improving your cadence at a hard effort, not about going the fastest... Build it up, so you don’t fade too fast. Rest for 5 minutes between each . Finish with 5 more one minute on and off cadence drills- 105rpm ON and 85rpm OFF. CD:Cool-down for 10-15minutes.

Workout #4 : 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 plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

Workout #5 : Bike

Planned Time: 1:30:00
WU: 15 minute warm-up- . MS: Today is a solid endurance day, nice and smooth. Endurance pace is 60-70% of your Max HR. Ride and getting in some bursts and having fun. One burst every 15minutes for 10seconds each- Take your cadence to 120rpm each burst Make sure to do 1 x 20 minutes with HR at 80-85%. CD: cool-down.

Workout #6 : Bike

Planned Time: 3:00:00
WU: 15-20 minute warm-up and just getting the legs moving. MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that. Ride for about 2.5 hours with HR between 50-80% and RPE from 2-4 . At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 80%, but if you have to go over on a hill or something,that's fine. Keep cadence in the 90-95rpm range. CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.

Workout #7 : Bike

Planned Time: 2:30:00
Another good effort today. Not as long as yesterday, but still a solid workout! WU: 15 minutes steady and smooth, getting the legs going. MS:After you are warmed up, do (1) 5 minute effort t 90% of Max HR to get the carbon out of the legs. This should hurt at the end! Then do 30minutes at Tempo pace, with your HR 75-80% of Max HR, NOT race pace, but a notch below uncomfortable, but do-able. Within this 30minutes, do 10 bursts to 90% of your HeartRate and hold there for 20seconds, then recover to previous pace. CD: Cool-down for at least 10 minutes. Another great workout today. Riding at your tempo pace is so great for you, it will really make you faster and faster!

Workout #8 : Day Off

Planned Time: 0:00:00
Monday is a great day for recovery day! Let your body rest and relax today! 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 plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

Workout #9 : Bike

Planned Time: 1:45:00
Cadence drills--- These are to start getting you used to pedaling at a faster cadence than you might already. WU:15minutes fast warm-up with Cadence in 90-95 range. HR about 55-60% and RPE- 2 MS: Start the main set with (8) 1 minute on, 1minute off High pedaling cadence efforts. Cadence over 105 for ON, 85 for off. Don’t worry about HR’s, just Cadence. Then 10 minutes easy, and then do (3) 5 minute efforts trying to get HR 90% and hold there- RPE should be 5. Keep cadence at 100rpm. Don’t worry about speed. This is about improving your cadence at a hard effort, not about going the fastest... Build it up, so you don’t fade too fast. Rest for 5 minutes between each . Finish with 5 more one minute on and off cadence drills- 105rpm ON and 85rpm OFF. CD:Cool-down for 10-15minutes.