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 : Strength

Planned Time: 1:00:00
1) Step-ups 2) Bench Press 3) Lunges (walking or stationary) 4) One-arm dumbbell rows 5) Calf raise 6) Shrugs 7) Lat Pull-down 8) Neck Flexion 9) Lateral Neck Flexion (left and right) 10) Neck Extension Warm-up on the stair climber or elliptical trainer for 5 to 10 minutes and then complete the circuit. Upper body 10-12 repetitions Lower body 12-15 repetitions ***You will have to experiment with the proper load selection. Be conservative the first few sessions, focusing on form, rather than weight. It is always best to err on the side of the weight being too light rather than too heavy. If your form breaks down, the weight is too heavy and you should not continue with the repetitions. For the three neck exercises, perform these with out weights the first few times. You can use you hand to provide resistance. Once you reach the high end of the repetition number, increase the weight slightly for the next session. Move in a circuit in the order of the exercises listed. Once you have completed #’s 1-10, repeat the series. (2 sets total Spin on your bike or stationary for 5 to 10 minutes and then stretch.

Workout #2 : Strength

Planned Time: 0:15:00
Back and abs

Workout #3 : Day Off

Planned Time: 0:00:00
Relax

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. Spin in the 1-2 zones to round out the hour.

Workout #5 : Bike

Planned Time: 0:00:00
BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.

Workout #6 : Bike

Planned Time: 1:00:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Workout #7 : Strength

Planned Time: 1:00:00
1) Step-ups 2) Bench Press 3) Lunges (walking or stationary) 4) One-arm dumbbell rows 5) Calf raise 6) Shrugs 7) Lat Pull-down 8) Neck Flexion 9) Lateral Neck Flexion (left and right) 10) Neck Extension Warm-up on the stair climber or elliptical trainer for 5 to 10 minutes and then complete the circuit. Upper body 10-12 repetitions Lower body 12-15 repetitions ***You will have to experiment with the proper load selection. Be conservative the first few sessions, focusing on form, rather than weight. It is always best to err on the side of the weight being too light rather than too heavy. If your form breaks down, the weight is too heavy and you should not continue with the repetitions. For the three neck exercises, perform these with out weights the first few times. You can use you hand to provide resistance. Once you reach the high end of the repetition number, increase the weight slightly for the next session. Move in a circuit in the order of the exercises listed. Once you have completed #’s 1-10, repeat the series. (2 sets total Spin on your bike or stationary for 5 to 10 minutes and then stretch.

Workout #8 : Strength

Planned Time: 0:15:00
Back and abs

Workout #9 : Bike

Planned Time: 1:00:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.