Year hours 
Start Date  
Base 1
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 1
25 Jun
1
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
02 Jul
2
0:00
0:00
0:00
0:00
-
-
-
-
-
-
09 Jul
3
0:00
0:00
0:00
0:00
-
-
-
-
-
-
16 Jul
4
0:00
0:00
0:00
0:00
-
-
-
-
-
Base 2
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 2
23 Jul
5
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
30 Jul
6
0:00
0:00
0:00
0:00
-
-
-
-
-
-
06 Aug
7
0:00
0:00
0:00
0:00
-
-
-
-
-
-
13 Aug
8
0:00
0:00
0:00
0:00
-
-
-
-
-
Base 3
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 3
20 Aug
9
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
27 Aug
10
0:00
0:00
0:00
0:00
-
-
-
-
-
-
03 Sep
11
0:00
0:00
0:00
0:00
-
-
-
-
-
-
10 Sep
12
0:00
0:00
0:00
0:00
-
-
-
-
-
Base 4
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 4
17 Sep
13
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
24 Sep
14
0:00
0:00
0:00
0:00
-
-
-
-
-
-
01 Oct
15
0:00
0:00
0:00
0:00
-
-
-
-
-
-
08 Oct
16
0:00
0:00
0:00
0:00
-
-
-
-
-
Build 1
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 5
15 Oct
17
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
22 Oct
18
0:00
0:00
0:00
0:00
-
-
-
-
-
-
29 Oct
19
0:00
0:00
0:00
0:00
-
-
-
-
-
-
05 Nov
20
0:00
0:00
0:00
0:00
-
-
-
-
-
Build 2
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 6
12 Nov
21
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
19 Nov
22
0:00
0:00
0:00
0:00
-
-
-
-
-
-
26 Nov
23
0:00
0:00
0:00
0:00
-
-
-
-
-
-
03 Dec
24
0:00
0:00
0:00
0:00
-
-
-
-
-
Build 3
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 7
10 Dec
25
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
17 Dec
26
0:00
0:00
0:00
0:00
-
-
-
-
-
-
24 Dec
27
0:00
0:00
0:00
0:00
-
-
-
-
-
-
31 Dec
28
0:00
0:00
0:00
0:00
-
-
-
-
-
Build 4
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 8
07 Jan
29
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
14 Jan
30
0:00
0:00
0:00
0:00
-
-
-
-
-
-
21 Jan
31
0:00
0:00
0:00
0:00
-
-
-
-
-
-
28 Jan
32
0:00
0:00
0:00
0:00
-
-
-
-
-
Peak 1
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 9
04 Feb
33
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
11 Feb
34
0:00
0:00
0:00
0:00
-
-
-
-
-
-
18 Feb
35
0:00
0:00
0:00
0:00
-
-
-
-
-
-
25 Feb
36
0:00
0:00
0:00
0:00
-
-
-
-
-
Race 1
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 10
04 Mar
37
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
11 Mar
38
0:00
0:00
0:00
0:00
-
-
-
-
-
-
18 Mar
39
0:00
0:00
0:00
0:00
-
-
-
-
-
-
25 Mar
40
0:00
0:00
0:00
0:00
-
-
-
-
-
Race 2
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 11
01 Apr
41
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
08 Apr
42
0:00
0:00
0:00
0:00
-
-
-
-
-
-
15 Apr
43
0:00
0:00
0:00
0:00
-
-
-
-
-
-
22 Apr
44
0:00
0:00
0:00
0:00
-
-
-
-
-
Race 3
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 12
29 Apr
45
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
06 May
46
0:00
0:00
0:00
0:00
-
-
-
-
-
-
13 May
47
0:00
0:00
0:00
0:00
-
-
-
-
-
-
20 May
48
0:00
0:00
0:00
0:00
-
-
-
-
-
Rest
Start Date
Week
Week Total
Bike Total
Easy
Med
Race
Flat
Hill
Speed
Strength
Period 13
27 May
49
0:00
0:00
0:00
0:00
-
-
-
-
-
Total : 0
03 Jun
50
0:00
0:00
0:00
0:00
-
-
-
-
-
-
10 Jun
51
0:00
0:00
0:00
0:00
-
-
-
-
-
-
17 Jun
52
0:00
0:00
0:00
0:00
-
-
-
-
-
DISCLAIMER
Both exercise and bike riding can kill you. It's not my fault if something bad happens to you because you found something on the internet and thought you could handle it. It's your fault.

INSTRUCTIONS
Choose your year hours based on a realistic amount of time you can devote to training.

Enter the total hours in the form, choose your starting dates, and hit "SUBMIT". You will see a full year's plan at this point, check each week's hours to see if you have chosen the correct amount, adjust if necessary.

If you look at the URL, you will see that your year hours, month, day, and year appear in the URL. You can bookmark it as such and return to this page using that bookmark.

I formatted this plan to print nicely on 3 pages (without these instructions showing on the printout even).

QUESTIONS
Please contact me. I will do my best to help you if you have some questions about this plan. I cannot coach you, but I will talk to you for a few hours if you really need it.

----------------------------------------- -----------------------------------------


BASE
This phase is the foundation that the rest of the program will be built on. It is pretty important that you remain below your LT at all times. You will also need to learn the discipline of training in your correct heart rate zones.

BUILD
In this phase it is just as important that you stay below your LT in training. The longer you stay below your LT, the higher you will be able to get it later. You will begin to train near the intensity of the PEAK and RACE phases here. Ideally you shouldn't have any important races during this period, nor should your racing efforts be of the highest intensity.

PEAK
This phase will bring you up to speed. You will experience a noticeable increase in speed and reach your racing form. "Peaking" will begin about 3 weeks into the Peak Phase and should last about 8 weeks.

REST
You may continue racing if you really need to, but train lightly. Most importantly, stop training/riding above LT at this phase.

RACE
If not racing, you should try to fulfill the allotted time.


METHODS:
For simplicity, heart rate percentages are computed as a simple percentage of your maximum heart rate. For example if your maximum heart rate is 200 bpm, then 70% would be 140 bpm.


EASY:
To be done at 65-80% of MHR (aim for mid-70s), but you can creep up to 85% on hills if necessary, but keep this to a minimum. This intensity will feel ridiculously easy at first (and even after a while).
You can use this time for cross training.


MEDIUM:
To be done at 80-85% of MHR. This is typically the intensity at which most athletes will train, but it is sort of a "no man's land". It is generally not the intensity of racing, burns more muscle glycogen, creates more muscle fatigue than the "EASY" intensity, thus not much time is allotted to this. It does increase aerobic capacity to some extent, but we take care of with other workouts.


INTERVALS (HILL AND FLAT):
You can increase the percent of hill intervals if you need to work in your climbing. If you do this remember to decrease the flat intervals accordingly.
In BASE PHASES, 20 minute intervals at LT-10
In BUILD PHASES 1 & 2, 10 minute intervals at LT-5
In BUILD PHASES 3 & 4, 5 minute intervals at LT
In PEAK & RACE PHASES sets of 5, 3 minute intervals at LT+5
In PEAK & RACE PHASES, you can decrease the recovery time between efforts in proportion to the periodization. It is okay to stop if you can no longer maintain HR or speed except in the PEAK PHASE. In the PEAK PHASE you must complete the allotted time regardless of any drop in speed or HR.


SPEED:
Although no time is allotted to speed in the base phase, you can do some maximum rpm sprints during this phase, these should be done downhill in an easy gear. You simply try to spin your legs as fast as they will go in a short burst, there is no time requirement for this type of training, nor will the heart rate monitor be useful in these bursts.

Here is your speed workout, it should be self explanatory. The speed efforts should be done with good form, racing cadence, and in a way that smoothly gets you to the speed in what feels somewhat muscularly effortless. You let the speed out of your legs instead of straining or pushing on the pedals.

Recovery time should be 2-3 times the effort length or until you have feel that you have "run out of energy" (like when doing a heavy weight lifting workout). Pace yourself to make it through the full distance. These are more of a "leg speed" workout than a power or sprint workout. The heart rate monitor will not be useful for this workout.

In the PEAK PHASE, do as all-out, out-of-the-saddle sprints, concentrating on your form. Week 1: 100 meters, Week 2: 200 meters, Week 3: 300 meters, Week 4: 100 meters. Do them until you feel shaky.


SPRINTS:
Following the same weekly pattern as the interval workouts, start doing normal out-of-the saddle sprints on a limited basis. The exact amount and intensity is difficult to quantify, but less is better than more. Maybe 1-3 times a ride, once a week during BASE 3 & 4 and 4-5 times a ride (but still once a week) by the PEAK phase. These are meant to be fun and to help you build some strength and sprinting confidence. Too much will push you too far too soon.


STRENGTH:
Can be done as weight lifting or high resistance sport-specific training. The minutes are just a guideline. The intensity of your lifting should mirror the particular phase you are in except in PEAK AND RACE PHASES where you only perform maintenance workouts.