Training Plans for Cyclists: 16 Training Plans for Road and Mountain Bike Riders
  Start training for your next cycling event today. All it takes is a good plan.
Training Plans for Cyclists presents straightfoward programs for every common event distance, from 30-mile rides to century rides, multiday bike tours, and even 24-hour mountain bike races. Jump right into training for an event, or boost your endurance with a foundation fitness plan. These plans accommodate any schedule, whether you have an event in just 6 weeks or you have time for a performance plan to build speed and endurance.
Coach Gale Bernhardt's no-nonsense approach is proven and effective. She lays out simple ways to modify a plan for your exact needs and shows you how to include a strength and flexibility program in order to get more out of each workout.
Berhardt will also help you make the right choices on complex issues such as bike fit and nutrition so you can ride farther with more power. The end result will be better performance and more enjoyable riding.
These 16 training plans will carry you from one season to the next, preparing you for any cycling event and your best rides.
Table of Contents:
Acknowledgments | Introduction
PART I: GETTING STARTED
The Elements of Training | Training Intensity and Volume | Nutrition | Equipment
PART II: EVENT TRAINING PLANS
30-Mile Ride, Level I (6-Week Plan) | 100K or 50-Mile Ride, Level I (8-Week Plan) | Century Ride, Level I (12-Week Plan) | Century Ride, Level II (12-Week Plan)
PART III: TOURING TRAINING PLANS
Three-Day Tour, 25-30 Miles per Day, Level I (10-Week Plan) | Three-Day Tour, 40-50 Miles per Day, Level I (12-Week Plan) | Three-Day Tour, 40-50 Miles per Day, Level II (12-Week Plan) | One-Week Tour, 60-80 Miles per Day, Level I (12-Week Plan) | One-Week Tour, 60-80 Miles per Day, Level II (12-Week Plan)
PART IV: MOUNTAIN BIKE TRAINING PLANS
Weekend-Warrior Mountain Biking, Level I (12-Week Plan) | Mountain Bike Racing, Level II (12-Week Plan) | 100-Mile Mountain Bike Race, Level I (16-Week Plan) | 100-Mile Mountain Bike Race, Level II (14-Week Plan) | 24-Hour Mountain Bike Racing on a Team (6-Week Crash Plan)
PART V: BUILDING FOUNDATION FITNESS
Foundation Fitness Training Plan, Level I (12-Week Plan) | Foundation Fitness Training Plan, Level II (18-Week Plan)
PART VI: SUPPORTING INFORMATION
Workout Codes | Strength Training | Stretching
Appendix A: Health Questionaire | Appendix B: Event Checklist | Appendix C: Illness and Injury | Bibliography | Index | About the Author
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