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: 1:15:00
WU: 15 minutes warm-up, just spinning at a nice easy pace. HR< 60% of your max, and RPE is 2. MS: 45 minutes of riding with Heart Rate(HR) from level 2- endurance -60-70%, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between level 2 HR today. RPE should be a 2-3. CD: 15 minutes just easy pedaling.

Workout #2 : Bike

Planned Time: 1:15:00
WU: 15 minutes warm-up, just spinning at a nice easy pace. HR< 60% of your max, and RPE is 2. MS: 45 minutes of riding with Heart Rate(HR) from level 2- endurance -60-70%, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between level 2 HR today. RPE should be a 2-3. CD: 15 minutes just easy pedaling.

Workout #3 : Bike

Planned Time: 1:30:00
WU: 15 minutes, just getting the muscles loosened up. MS: Let's make this ride a very hilly one, or simulating hills, by riding into the wind. Keep your HR in the 65-80% range for most of the ride. Let's shoot for 10 hills, they can range from 30 seconds to 2 minutes in length. I want you to just do these as part of your ride, not necessarily repeating the same hill over and over(although, that's fine if want). Go up each at a fast pace and the legs should be burning at the top! Rest for 3-4 minutes between each…. and ride easy afterward. CD: 15 minutes easy.

Workout #4 : Bike

Planned Time: 1:45:00
WU: 15 minutes of pedaling at 90-100rpm. Keep watts in level 2. MS: Get those legs ready for some work, do (1) 5minute effort at level 4, pushing to level 5 in the last 30seconds... Recover for 5minutes easy pedaling. Then EVERY 5 minutes for the next 60 minutes, do a 53:13 effort for 20 seconds... PUSH THIS big gear.. Staying seated the entire effort, try to jump HARD into it and try to get it going as fast as you can in 20seconds. Don't worry about wattage goals for this. The effort is more about developing leg strength and force and your cadence will be low in the beginning, and getting faster with each second. Between each effort, ride for 5minutes easy, with cadence in 90-100rpm range, using an easy gear, then go again.... CD: Cool-down for 10-20minutes with small ring spinning -cadence 95-100rpm, but watts in level 2.

Workout #5 : Bike

Planned Time: 1:15:00
WU: 15 minutes warm-up, just spinning at a nice easy pace- level 2 HR- 60-75% MS: 45 minutes of riding with HR from level 2, just nice and steady. If you have to go over hills and your HR goes higher, that's o.k, but generally average between level 2 HR today. CD: 15 minutes just easy pedaling.

Workout #6 : Bike

Planned Time: 2:45:00
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 2.0 hours with HR between level 2/3--- 60-80%. At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 85% of your Max HR , 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: 2:00:00
WU: 15-20 minutes, just riding easy, 60% of your Max HR, and RPE is 2. MS: 1.5 hours of easy riding. Today is more endurance work, a touch slower than yesterday, and just getting the legs to spin around in today's ride. When you get home, your average HR for the ride should be in the level 2- endurance range. Keep Cadence in 85-95rpm range. CD: 10-15 minutes easy spinning the legs.

Workout #8 : Custom

Planned Time: 0:00:00
REST !!!!!! Make sure to eat smart. Complex carbs, and good sources of protein! Also start adding some good fats to your diet. Omega-3's are excellent for you. Omega-3's are in cold water fish like Salmon, Mackeral, albacore tuna, and you can also get them in a vegetarian source from Flax seeds. Let's start keeping a diet record on TrainingPeaks.com, so you can see what you eat and how that might impact your cycling.

Workout #9 : Bike

Planned Time: 1:45:00
WU: 15 minutes warm-up, just spinning at a nice easy pace. HR< 60% of your max, and RPE is 2. MS: 45 minutes of riding with Heart Rate(HR) from level 2- endurance -60-70%, just nice and steady. If you have to go over hills and your watts go higher, that's o.k, but generally average between level 2 HR today. RPE should be a 2-3. CD: 15 minutes just easy pedaling.