DMOS/RDMB Team:

One of the common questions I get from newer riders on our team is what sort
of training should they be doing on days other than when we have team
training rides. We are a race team, and to be a competitive cyclist, you
need to be training hard several days a week. One thing I am offering the
team as a benefit to your membership is an annual training plan. This is a
52 week plan which provides daily workout suggestions on a year round basis.
It includes endurance, threshold, anaerobic, power, strength, spinning and
recovery workouts, and also includes the major Iowa races that you should
consider doing.

While this plan is generic and won't fit everyone perfectly, it is intended
to give you ideas on the amount of training you should be doing and the
different types of riding you should be doing as well. This plan adjusts to
the seasons and has different types and amounts of workouts in each month.
There are suggestions on the amount of time you should train each day as
well. Keep in mind these numbers are based on a strong competitive rider.
If you are new you may not be able to handle the amount of volume that is
shown on this plan and you may have to adjust accordingly.

To help you modify this plan to suits your abilities, I am also including a
booklet "How To Use A Cycling Training Plan" to go along with this. Please
read this to understand how a training plan works and also how to make
adjustments to it. I am also including another booklet I've written called
"Basics of Cycling Training". This includes a little more background on
the basics of a structured training plan and some of the theory behind it.

Of course I will also be available to discuss questions you have about yoru
training program at our training rides. I also am available for hire if
you are interested in more personal coaching. You can find out more at
www.CyclesportCoaching.com.

I would also like to point out that I have a companion ebook to this workout
called "101 Cycling Workouts". You can check it out at
www.101CyclingWorkouts.com. I am making this available to DMOS members for
$15. Let me know if you are interested in getting this.

I hope this training plan is helpful to you. Even if you don't follow it
particularly closely, look through it. I think this training plan will give
you a lot of insight into a systematic training program, and the amount and
types of training you should consider doing.

David Ertl
(515) 689-1254
USA Cycling Level 1 Coach
NSCA Personal Trainer
CycleCoach@...
www.CyclesportCoaching.com
www.CyclesportCoaching.Blogspot.com