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Training Plans for Cyclists
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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 is one of a handful of USA Triathlon World Cup coaches and has coached athletes in two Olympic Games. She traveled to Athens, Greece as the 2004 USA Triathlon Olympic Coach for both the men's and women's triathlon teams. This honor was in addition to the selection by USA Triathlon as the 2003 Pan American Games Coach for both the men's and women's teams. Her first Olympic experience was as a personal cycling coach at the 2000 Sydney Olympic Games

Gale has instructed or coached athletes since 1974. She has a BS degree from Colorado State University, is certified as a Level I Coach by USA Cycling and a Level III Coach by USA Triathlon. These are the highest levels possible in both organizations. She has served on the USA Triathlon National Coaching Committee from 2000 to the present and was in a leadership role for five consecutive years.


She is a longtime contributor to Active.com and has written for a variety of endurance sports magazines.

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