Develop Your Own Personal

Cycling Training Program

The website Cycling Performance Tips was designed as a "cyber" book, using hyperlinks for cross referencing and allowing for timely updates without having to wait for a new edition. The following text will combine editorial commentary with hyperlinks to your own copy of CPT website material to lead you through development of a personalized training program. Feedback or suggestions are always appreciated (gasman5@mindspring.com) and will be incorporated into future versions and any files that are modified to incorporate your questions or comments will be forwarded back to you.

The Glossary serves a dual purpose as a true glossary as well as a quick index by providing hyperlinks to appropriate text. If you'd like to test your knowledge of physiology, the Past Performance Tips section is a compilation of questions that teach as they lead you through the background information on the CPT website. And finally, there is the traditional of course, there is always the formal Table of Contents for Cycling Performance Tips.

If you wish to research your own nutritional information, there are several excellent websites available:

• http://odp.od.nih.gov/ods/databases/ibids.html connects you to The International Bibliographic Information on Dietary Supplements (IBIDS) which contains 328,000 scientific citations and abstracts from the scientific literature on dietary supplements - including vitamins, minerals, and botanicals.
• http://www.ncbi.nlm.nih.gov/PubMed/ is PubMed - 9 million citations in the MEDLINE database used by healthcare professionals to research their own questions.

I. Background

1. Introduction
2. Training Logs
   • Personal Performance Measures Log
   • Daily Mileage Log

3. Training Physiology
4. Basic Training Principles

1. Preseason
2. Mileage
3. How hard and how often should I ride?
   • Using a heart rate monitor
4. Putting it all together - an example of a training program.

III. ADDITIONAL TIPS FOR SUCCESS

1. How to eat for each type of ride
   • Basic Training Ride - moderate intensity, 15 to 50 miles
   • Intervals - intermittently high intensity, 10 to 30 miles
   • Long Distance Ride - moderate intensity, 50 to 100 + miles
   • Competitive Event - high intensity, 20 - 30 miles
   • Triathlons

2. Getting the edge - tips for a PR (Personal Record)
3. Miscellaneous
   • Off season training/cross training
   • Psychological factors
   • Stationary cycling
   • Weight/strength training
   • Stretching/massage
   • HIT and Tapering - achieving that final 3%