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Training Plans for Cyclists


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Table of Contents

Part I: Getting Started 1 The Elements of Training 2 Training Intensity and Volume 3 Nutrition 4 Equipment Part II: Event Training Plans 5 30-Mile Ride, Level 1 (6-week plan) 6 100K or 50-Mile Ride, Level 1 (8-week plan) 7 Century Ride, Level 1 (12-week plan) 8 Century Ride, Level 2 (12-week plan) Part III: Touring Training Plans 9 Three-Day Tour, 25-30 Miles per Day, Level 1 (10-week plan) 10 Three-Day Tour, 40-50 Miles per Day, Level 1 (12-week plan) 11 Three-Day Tour, 40-50 Miles per Day, Level 2 (12-week plan) 12 One-Week Tour, 60-80 Miles per Day, Level 1 (12-week plan) 13 One-Week Tour, 60-80 Miles per Day, Level 2 (12-week plan) Part IV: Mountain Bike Training Plans 14 Weekend-Warrior Mountain Biking, Level 1 (12-week plan) 15 Mountain Bike Racing, Level 2 (12-week plan) 16 100-Mile Mountain Bike Race, Level 1 (16-week plan) 17 100-Mile Mountain Bike Race, Level 2 (14-week plan) 18 24-Hour Mountain Bike Racing on a Team (6-week crash plan) Part V: Building Foundation Fitness 19 Foundation Fitness Training Plan, Level 1 (12-week plan) 20 Foundation Fitness Training Plan, Level 2 (12-week plan) Part VI: Supporting Information 21 Workout Codes 22 Strength Training 23 Stretching Appendix A: Health Questionnaire Appendix B: Event Checklist Appendix C: Health and Injury Bibliography Index About the Author

About the Author

Gale Bernhardt has coached and instructed athletes since 1974. An elite-certified USA Cycling Level I Coach, she has also served as the Chairperson of the USA Triathlon National Coaching Committee for five years. Bernhardt was selected to be the USA Triathlon team coach at the 2004 Olympic Games and has traveled the world as a USA Triathlon World Cup coach. Bernhardt is the bestselling author of Bicycling for Women, Training Plans for Multisport Athletes, Triathlon Training Basics, and Workouts in a Binder (R): Swim Workouts for Triathletes.

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