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We offer a number of different programs for cyclists and also for general fitness. Following is a brief description of each category and the programs offered. For further details on each category click on the category.

Here is what people have to say about Chris' Training Plans:

Hi Chris,

I thought I would drop you a line for feedback on the downloadable training programs.Fantastic! There wasn't any time to get stuck in a rut because the training plan always changed from one day to the next. I liked the switch up in weight training. I looked forward to the next day when it came to the spin classes. Some of the spin instructors did get a bit frustrated with me because I was in their class but not exactly following what they were doing. If there was a tough day e.g. pyramids intervals, I knew that the next day was also doable because you knew when to stick in the revovery days. This was a plan that was doable. I was able to test my climbing the ther week outside with hill repeats and I was delighted to do them so early in the season. Thank you for your training plans. Great job.

Thank you so much for all of your help.

Anna

How do I decide if I am Beginner, Intermediate or Advanced

Most programs are divided into beginner, intermediate and advanced.  Beginner programs are designed for people who are newer to the sport or have limited time availability.  Beginner programs are typically 4-5 days per week and workouts are 1-2hrs long depending on the season.  Beginner programs are good for those that do not compete, but might be good for someone that eventually wants to compete.  Intermediate programs are for those with some previous cycling experience and decent time availability.  Programs are mostly 5 days per week with workouts from 1-3 hrs depending on the time of year.  Intermediate programs are ideal for most Masters athletes and Cat ¾ riders.  Advanced programs are for those with lots of riding and racing experience and very good time availability.  Programs are typically 5-6 days per week and workouts are 1.5-4hrs in length.  Advanced programs are ideal for top Masters and Cat 1/2 riders.

 

Click on any of the bolded titles below to go directly to the listed page for more info or to purchase programs.

ROAD - These programs are geared toward riders who predominantly ride a road bike. Programs are offered for beginner, intermediate and advanced Levels. Programs are 12 weeks and are divided by season Spring, Summer, Fall and Winter. Fall and Winter programs are available with or without a strength component. Programs are suitable for competitive and recreational riders depending on the level. We also offer programs specifically designed for riders that race a Tuesday night race series like Midweek or LCW Tuesday training events.

MOUNTAIN BIKE (MTB) - These programs are geared towards riders who predominantly ride or race a Mountain Bike. There will be some training on the road, but you can use a MTB on the road for training. Programs are offered for beginner, intermediate and advanced levels. Programs are 12 weeks and are divided by season Spring, Summer, Fall and Winter. Fall and Winter programs are available with or without a strength component. We also offer programs specifically designed for riders that do Thursday night race series like Boler and also for those that do Wednesday night race series like Hardwood. Programs are suitable for competitive and recreational riders depending on the level.

GENERAL FITNESS PROGRAMS -These programs are geared toward anyone that wants to get fitter and optimize their body weight. Programs are designed for people that have access to a fitness facility with weights and cardio equipment. All programs include free healthy eating guidelines to optimize body weight. Programs are divided into beginner, intermediate and advanced.

ENDURANCE WEIGHT TRAINING -These programs are designed for cyclists, triathletes or runner's that want an endurance specific strength program without a riding component. Programs are divided into beginner, intermediate and advanced. We also offer core only programs.

TIME TRIAL PROGRAMS -These are 12 week time trial specific programs. Programs are geared towards people that want to focus on time trials or really improve their TT. Programs are divided into beginner, intermediate and advanced.

CENTURY TRAINING PLANS - These are 12 week programs to train for a century. There are two programs, a metric century (100 km) training plan and an imperial century (100 miles) training plan.  Both programs are for all levels with the main goal of finishing the distance in the most comfortable manner

NUTRITION PLANS - We offer Healthy Eating Guidelines with Glycemic Index. This contains in depth nutrition recommendations for better performance and optimizing body weight. We also offer Event Nutrition Guidelines and Riding Nutrition Guidelines.

DUATHLON TRAINING PLANS -These programs are geared towards people who race Duathlons or would like to train to eventually race a Duathlon. Programs are 12 weeks and are divided by Season Spring, Summer, Fall and Winter. Each season offer’s programs for three levels Beginner, Intermediate and Advanced.

TRIATHLON TRAINING PLANS - These programs are geared towards people that are training for or compete in Triathlons. Programs are 12 weeks and are divided by Season Spring, Summer, Fall and Winter. Each season offer’s programs for four different distances, Try a Tri or Sprint, Olympic Distance, Half Ironman or Ironman


 
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