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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
This is an adaptation of a power workout. Warm up for at least 30 minutes. Each five minute interval consists of 15 seconds "On" and 15 seconds "Off" - you must alternate EVERY 15 SECONDS to be effective. "On" is a solid 95-100 rpm in a 53x15/14, while "off" is a moderate effort in a 53x19/17. The goal is to do 150% of your Threshold Power (ie 450W if LT is 300W) and 50% of your threshold power (eg 150W). 10 minutes rest between intervals. Do at least three of these. HR is not a factor

Workout #2 : Bike

Planned Time: 1:30:00
On a local flat or slightly hilly (short steep) course do the following after a 30 – 45 minute warm up: 4 sets of 5 - 8 jumps each lasting about ~6 - 10 seconds w/15s rest between. Try to keep intensity high. Alternate between sets on the bike (sets 1/3) and dismount/remount (sets 2/4) Rest 5 minutes between sets (2:30 Z2, 2:30 Z3). Try to simulate race pace/intensity. For more fun add barriers to the workout after a few weeks. 1.5 Hours total time with warm/cool.

Workout #3 : Run

Planned Time: 0:45:00
Speed-work! Walk for ½ mile to warm up, run for 1 mile at approximately your Threshold Heart Rate, then do the following: 1 x 800, 2 x 400, 2 x 200 and 2 x 100 sprints. At least 3 - 5 minutes rest between each hard effort. Run them as form sprints (85% Max effort) the first two times you do the workout, then as full sprints the next two times. These should help you develop some explosive power and some sustainable speed in your running.

Workout #4 : Bike

Planned Time: 2:30:00
1.5 – 2.5 hours with HR in zones 2 – 3 mostly. For the last hour or so please do 3 x 20 minute intervals with your HR at the top of Zone 4 (within 5 beats, but not over) with 8 minutes rest between each interval. They should be done on either hills or flats. The goal is to ride a big gear at 90+ rpm on the flats (70 on hills) and really work the leg muscles during the interval (RPE: 8 .5 – 9). If you are unable to maintain the HR zones for the full 20 minutes, do as long as you can handle and recover for as long as the interval (ie 10 minute interval w/10 minutes recovery between intervals or 8/8, etc.). You should feel like you’re working fairly hard on these.

Workout #5 : Day Off

Planned Time: 0:00:00
Wether a fabulous massage by a gifted practitioner or a soothing self massage undertaken on your own....DO IT! Give yourself at least 20 minutes of time to work through the kinks and adhesions in your body.

Workout #6 : Bike

Planned Time: 2:30:00
On a course with long (over 5 minutes) and short hills (~1 – 2 min) do long climbs in the saddle, attack short hills standing. By the end of the ride aim for ~12 - 15% of ride time between zones 4 – 5a, but not over. Work hard on the climbs!

Workout #7 : Race

Planned Time: 1:00:00
Race

Workout #8 : Run

Planned Time: 0:30:00
Walk for ½ mile to warm up then run for 30 minutes at a moderate pace (8-10minute miles). Focus on good form and long strides. If your legs tighten up excessively walk for 1 minute then start running again. Should be ~3.5+ miles now

Workout #9 : Bike

Planned Time: 2:30:00
On a course with long (over 5 minutes) and short hills (~1 – 2 min) do long climbs in the saddle, attack short hills standing. By the end of the ride aim for ~12 - 15% of ride time between zones 4 – 5a, but not over. Work hard on the climbs!