Following is your ErgVideo-based training plan for the next few weeks. Please ride each session as prescribed. Be sure to warm-up well and calibrate your trainer correctly before beginning the session.
Please consult a physician before beginning any training program.
| True Threshold= | 250 | ||||
| Week Starting | Day | Duration | ErgVideo | Preview Link | Description |
| 11 Oct 2009 | 10/11/2009 | 1:30:22 | SoloIslandCrossing.evr | View Profile | An easy tempo ride |
| 10/12/2009 | 1:31:02 | WheelersTempoInSpain.evr | View Profile | Steady riding | |
| 10/13/2009 | 1:28:52 | Base3CoolRides.evr | View Profile | Aerobic ride with easy hills | |
| 10/15/2009 | 2:00:17 | SoloClimbingAdventure.evr | View Profile | Climbing challenge a little easier | |
| 10/17/2009 | 2:03:22 | ClubRidetoQuadville.evr | View Profile | Aerobic ride | |
| Week Total | 8:33:55 | ||||
| 18 Oct 2009 | 10/18/2009 | 1:29:31 | TrinidadAndSouthAfrica.evr | View Profile | Club riding |
| 10/19/2009 | 1:31:20 | CaliforniaSpringTraining.evr | View Profile | aerobic ride | |
| 10/20/2009 | 1:31:35 | BuddyBaseRide.evr | View Profile | Aerobic riding with challenges | |
| 10/22/2009 | 0:26:00 | ThresholdTest.evr | View Profile | test day. ugh. | |
| 10/24/2009 | 2:03:07 | MuskokaHalf.evr | View Profile | steady zone 3 | |
| Week Total | 7:01:33 | ||||
| 25 Oct 2009 | 10/25/2009 | 1:40:28 | MtVentoux.evr | View Profile | the Big Mountain, easier |
| 10/26/2009 | 1:47:23 | AudeForestLongHills.evr | View Profile | Cool ride in cool part o France | |
| 10/27/2009 | 1:33:13 | SoloIslandCrossing.evr | View Profile | I |
|
| 10/29/2009 | 1:31:40 | AdirondackClubRide.evr | View Profile | very easy ride | |
| 10/31/2009 | 2:01:04 | WheelersClubRide.evr | View Profile | Club riding | |
| Week Total | 8:33:48 | ||||
| 1 Nov 2009 | 11/1/2009 | 2:32:31 | SoloCoastalHills.evr | View Profile | Hilly ride, not too too hard |
| 11/2/2009 | 1:36:16 | PortdePailheres.evr | View Profile | The most beautiful climb done easy | |
| 11/3/2009 | 1:40:45 | MallorcaTempoAndHills.evr | View Profile | Some cool riding in the hills | |
| 11/5/2009 | 1:30:49 | WheelersTempoInSpain.evr | View Profile | easy tempo | |
| 11/7/2009 | 1:57:41 | GorgesAndCastles.evr | View Profile | another obscure place in france that's an awesome ride. | |
| Week Total | 9:18:02 | ||||
| 8 Nov 2009 | 11/8/2009 | 2:33:37 | CapitalCityClubRide.evr | View Profile | Recovery ride easy spinning |
| 11/9/2009 | 0:57:07 | LongThresholdIntervals.evr | View Profile | Threshold as 4x9, time to work | |
| 11/10/2009 | 1:47:23 | AudeForestLongHills.evr | View Profile | Challenging sweet spot ride | |
| 11/12/2009 | 0:57:07 | LongThresholdIntervals.evr | View Profile | Threshold as 4x9 | |
| 11/14/2009 | 3:01:00 | SoloIslandCrossing.evr | View Profile | long tempo ride | |
| Week Total | 9:16:14 | ||||
| 15 Nov 2009 | 11/15/2009 | 2:01:19 | Base3CoolRides.evr | View Profile | Aerobic ride with easy hills, recovery |
| 11/16/2009 | 1:03:50 | LongThresholdIntervals.evr | View Profile | Threshold as 2x20 | |
| 11/17/2009 | 1:05:36 | TempoClubRide.evr | View Profile | recovery. | |
| 11/19/2009 | 0:26:00 | ThresholdTest.evr | View Profile | testing day | |
| 11/21/2009 | 2:35:36 | RideToTheTour.evr | View Profile | Long hard club ride | |
| Week Total | 7:12:21 | ||||
| 22 Nov 2009 | 11/22/2009 | 2:02:19 | BuddyBaseRide.evr | View Profile | Fun group ride with hills |
| 11/23/2009 | 1:34:10 | PlateaudeBeille.evr | View Profile | threshold climbing | |
| 11/24/2009 | 2:00:44 | MuskokaHalf.evr | View Profile | Zone 3 riding steady | |
| 11/26/2009 | 1:36:16 | PortdePailheres.evr | View Profile | threshold climbing | |
| 11/28/2009 | 2:00:17 | SoloClimbingAdventure.evr | View Profile | Try some hard climbs, very scenic | |
| Week Total | 9:13:46 | ||||
| 29 Nov 2009 | 11/29/2009 | 1:35:18 | CaliforniaSpringTraining.evr | View Profile | Easy ride |
| 11/30/2009 | 2:32:31 | SoloCoastalHills.evr | View Profile | threshold work on hills | |
| 12/1/2009 | 1:29:51 | WheelersClubRide.evr | View Profile | Recovery ride | |
| 12/3/2009 | 1:31:27 | MallorcaTempoAndHills.evr | View Profile | hard hills at threshold and more | |
| 12/5/2009 | 2:35:36 | RideToTheTour.evr | View Profile | Hard group ride | |
| Week Total | 9:44:43 | ||||
| 6 Dec 2009 | 12/6/2009 | 2:00:43 | WheelersClubRide.evr | View Profile | easy ride |
| 12/7/2009 | 1:34:10 | PlateaudeBeille.evr | View Profile | Threshold by climbing | |
| 12/8/2009 | 1:47:44 | WheelersTempoInSpain.evr | View Profile | Tempo riding | |
| 12/10/2009 | 1:21:50 | LongThresholdIntervals.evr | View Profile | 6x9 threshold | |
| 12/12/2009 | 2:44:37 | MuskokaHalf.evr | View Profile | long hard ride in z3 | |
| Week Total | 9:29:04 | ||||
| 13 Dec 2009 | 12/13/2009 | 1:23:38 | MotorPacing.evr | View Profile | easy ride with a cool video |
| 12/14/2009 | 1:30:35 | HillIntervals.evr | View Profile | Hard climbing ride | |
| 12/15/2009 | 1:36:10 | CapitalCityClubRide.evr | View Profile | recovery ride | |
| 12/17/2009 | 0:26:00 | ThresholdTest.evr | View Profile | test day | |
| 12/19/2009 | 1:47:23 | AudeForestLongHills.evr | View Profile | awesome ride in france for tempo and threshold | |
| Week Total | 6:43:46 | ||||
| 20 Dec 2009 | 12/20/2009 | 2:05:33 | BuddyBaseRide.evr | View Profile | Happy easy cruise |
| 12/21/2009 | 1:09:36 | LongThresholdIntervals.evr | View Profile | 5x9min threshold | |
| 12/22/2009 | 2:33:38 | TrinidadAndSouthAfrica.evr | View Profile | long ride before holiday | |
| Week Total | 5:48:47 | ||||
| 27 Dec 2009 | 12/28/2009 | 0:51:05 | EnduranceIntervals.evr | View Profile | 8x3min, 1 sets endurance intervals |
| 12/29/2009 | 2:36:37 | BuddyBaseRide.evr | View Profile | easy ride with buds, some fun | |
| 12/31/2009 | 1:13:34 | EnduranceIntervals.evr | View Profile | 5min endurance intervals x7 | |
| 1/2/2010 | 1:46:55 | ClimbingPuigMajor.evr | View Profile | really hard climb | |
| Week Total | 6:28:11 | ||||
| 3 Jan 2010 | 1/3/2010 | 2:33:37 | CapitalCityClubRide.evr | View Profile | Club ride |
| 1/4/2010 | 1:33:56 | PyramidIntervals.evr | View Profile | 2 endurance pyramids | |
| 1/5/2010 | 1:34:33 | MuskokaHalf.evr | View Profile | tempo cruise | |
| 1/7/2010 | 1:20:47 | EnduranceIntervals.evr | View Profile | hard short endurance intervals x1 min, 5 sets | |
| 1/9/2010 | 1:36:16 | PortdePailheres.evr | View Profile | enjoy your favorite climb | |
| Week Total | 8:39:09 | ||||
| 10 Jan 2010 | 1/10/2010 | 1:43:11 | SoloIslandCrossing.evr | View Profile | rip across the island |
| 1/11/2010 | 1:35:49 | MAPIntervals.evr | View Profile | 45 sec x 8, 3 sets, great MAP | |
| 1/12/2010 | 1:33:02 | CaliforniaSpringTraining.evr | View Profile | recovery ride | |
| 1/14/2010 | 0:26:00 | ThresholdTest.evr | View Profile | Test day expect improvement | |
| 1/16/2010 | 2:30:03 | MallorcaTempoAndHills.evr | View Profile | long diverse ride | |
| Week Total | 7:48:05 | ||||
| 17 Jan 2010 | 1/17/2010 | 1:58:34 | AdirondackClubRide.evr | View Profile | relaxing ride on cool video |
| 1/18/2010 | 1:09:53 | MAPIntervals.evr | View Profile | 6 x1.5min 2 sets | |
| 1/19/2010 | 1:30:57 | SoloClimbingAdventure.evr | View Profile | try climbing tired | |
| 1/21/2010 | 1:55:49 | PyramidIntervals.evr | View Profile | 3 Hard MAP pyramids | |
| 1/23/2010 | 1:40:28 | MtVentoux.evr | View Profile | try the big mountain at your new threshold setting | |
| Week Total | 8:15:41 | ||||
| 24 Jan 2010 | 1/24/2010 | 2:58:28 | Base3CoolRides.evr | View Profile | Easy ride |
| 1/25/2010 | 0:56:54 | MAPIntervals.evr | View Profile | 60 second intervals very hard, 3 sets of 6 | |
| 1/26/2010 | 1:59:20 | CapitalCityClubRide.evr | View Profile | tempo club ride, rest tomorrow | |
| 1/28/2010 | 1:02:41 | MAPIntervals.evr | View Profile | hard MAP 9x2min | |
| 1/30/2010 | 1:34:10 | PlateaudeBeille.evr | View Profile | hard climbing again | |
| Week Total | 8:31:33 | ||||
| 31 Jan 2010 | 1/31/2010 | 2:02:32 | TrinidadAndSouthAfrica.evr | View Profile | enjoy recovery |
| 2/1/2010 | 1:30:35 | HillIntervals.evr | View Profile | hills for more MAP work | |
| 2/2/2010 | 1:51:22 | JuniorTeamRide.evr | View Profile | group session | |
| 2/4/2010 | 1:55:49 | PyramidIntervals.evr | View Profile | Very hard 3 MAP pyramids | |
| 2/6/2010 | 1:57:41 | GorgesAndCastles.evr | View Profile | Hard ride in a hard place | |
| Week Total | 9:17:59 | ||||
| 7 Feb 2010 | 2/7/2010 | 1:29:40 | LakePlacidTri.evr | View Profile | Easy scenic ride |
| 2/8/2010 | 1:43:30 | HillIntervals.evr | View Profile | 10 medium hills (4-5 min) | |
| 2/9/2010 | 1:31:15 | BuddyBaseRide.evr | View Profile | fun ride | |
| 2/11/2010 | 0:26:00 | ThresholdTest.evr | View Profile | suffer a test, expect progress | |
| 2/13/2010 | 1:23:38 | MotorPacing.evr | View Profile | very hard but short ride. | |
| Week Total | 6:34:03 | ||||
| 14 Feb 2010 | 2/14/2010 | 2:16:52 | CaliforniaSpringTraining.evr | View Profile | easy recovery riding |
| 2/15/2010 | 1:17:48 | AnaerobicIntervals.evr | View Profile | Anaerobic work 6x3sec, 3 sets | |
| 2/16/2010 | 2:30:03 | MallorcaTempoAndHills.evr | View Profile | a hard ride with two climbs and attacking | |
| 2/18/2010 | 1:05:56 | ShortIntervals30.evr | View Profile | short intervals, 4 sets | |
| 2/20/2010 | 1:27:25 | FourManTTT.evr | View Profile | hard over-under race | |
| Week Total | 8:38:04 | ||||
| 21 Feb 2010 | 2/21/2010 | 2:01:34 | TrinidadAndSouthAfrica.evr | View Profile | Take it easier today |
| 2/22/2010 | 1:08:04 | AnaerobicIntervals.evr | View Profile | THis should be a hard day. | |
| 2/23/2010 | 1:46:55 | ClimbingPuigMajor.evr | View Profile | a big long climb, rest is for tomorrow. | |
| 2/25/2010 | 1:05:56 | ShortIntervals30.evr | View Profile | short intervals, 4 sets, hard | |
| 2/27/2010 | 2:19:17 | LynnRoadRace.evr | View Profile | Time to feel a hard race | |
| Week Total | 8:21:46 | ||||
| 28 Feb 2010 | 2/28/2010 | 1:35:01 | CaliforniaSpringTraining.evr | View Profile | recovery |
| 3/1/2010 | 1:03:58 | AnaerobicIntervals.evr | View Profile | Hard Anaerobic Intervals 5x1 min, 2 sets | |
| 3/2/2010 | 2:32:31 | SoloCoastalHills.evr | View Profile | Very difficult climbing ride | |
| 3/4/2010 | 1:52:17 | PyramidIntervals.evr | View Profile | 4 Anaerobic Pyramids | |
| 3/6/2010 | 2:17:58 | SoloIslandCrossing.evr | View Profile | Favorite lone ride, not terribly easy | |
| Week Total | 9:21:45 | ||||
| 7 Mar 2010 | 3/7/2010 | 1:36:26 | BuddyBaseRide.evr | View Profile | easy ride |
| 3/8/2010 | 1:30:14 | MuskokaTri.evr | View Profile | Get to anaerobia on these hills | |
| 3/9/2010 | 1:47:23 | AudeForestLongHills.evr | View Profile | tough little scenic ride | |
| 3/11/2010 | 0:26:00 | ThresholdTest.evr | View Profile | testing again | |
| 3/13/2010 | 1:38:10 | GPBlaineville.evr | View Profile | racing hard stuff | |
| Week Total | 6:58:13 | ||||
| 14 Mar 2010 | 3/14/2010 | 1:36:29 | CapitalCityClubRide.evr | View Profile | easier spin |
| 3/15/2010 | 1:59:09 | HillIntervals.evr | View Profile | several climbs | |
| 3/16/2010 | 1:18:38 | RainyTriathletes.evr | View Profile | oldy but a goody | |
| 3/18/2010 | 1:34:10 | PlateaudeBeille.evr | View Profile | the hardest climb in the lot. | |
| 3/20/2010 | 1:23:38 | MotorPacing.evr | View Profile | just as good as racing, motorpacing top speed. | |
| Week Total | 7:52:04 | ||||
| 21 Mar 2010 | 3/21/2010 | 1:30:20 | Base3CoolRides.evr | View Profile | easy day |
| 3/22/2010 | 0:54:11 | SprintTraining.evr | View Profile | work some speed | |
| 3/23/2010 | 1:57:41 | GorgesAndCastles.evr | View Profile | Awesome riding in france, not easy | |
| 3/25/2010 | 2:18:27 | Speedway_POV_Os.evr | View Profile | A super hard race sim | |
| 3/27/2010 | 1:24:17 | TTT_trixieK.evr | View Profile | 4 laps with trixieK | |
| Week Total | 8:04:56 | ||||
| 28 Mar 2010 | 3/28/2010 | 1:42:55 | ClubRidetoQuadville.evr | View Profile | easy spin |
| 3/29/2010 | 2:30:03 | MallorcaTempoAndHills.evr | View Profile | diverse ride with many challenges | |
| 3/30/2010 | 1:30:32 | WheelersClubRide.evr | View Profile | a little easier ride | |
| 4/1/2010 | 1:40:28 | MtVentoux.evr | View Profile | Tackle the big climb, hopefully last time this winter! | |
| 4/3/2010 | 1:36:16 | PortdePailheres.evr | View Profile | Celebrate the end on your favorite climb! | |
| Week Total | 9:00:14 |
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