The very first activity in your 12 week winter plan is “Physical Test”. What exactly am I supposed to do for the “Physcal Test”? How does it apply to the other sessions? I can only assume that the purpose for the test is to determine what levels you should train at for each interval.

Please advise. If you could email me the answer, that would be great!

Thanks Rick

1. So, if i choose 12 Week winter training program and 12 Week strength training program, can i do strength training on tuesday and thursday, since i have aerobic power that days and recovery day after?
2. Well, i was wonder – isn’t it better to train whole body like bodybuilders but with series and repetitions like you suggested in your strength program, than only selected parts? I mean, for bench press you need also some strength in your arms – your biceps and triceps…
If that’s ok, my only concern is where to put leg strength training in week so they don’t collide with ride on a bike, right? And other days i can train whatever i like (with recovery of 48 hours, of course).
3. what time of day is best for what exercise? Is it good to ride a bike in the morning and strenght training, lets say, on 18:00 hours (6 p.m.)?
And where stretching goes? I need for it at least one hour.
Thanks.

Depending on what your goals are, there are several programs to choose from here on Training4cyclists.com.

Many of these programs can be modified, combined or alternated. It’s your decision and I strongly advice people reading posts here to mix up their own programs based on the knowledge I teach them, the free programs I show examples of and their own gut feeling.

Don’t be afraid to start out on a 12wk program, you should be in good condition when you’ve finished that one. Afterwards it’s easier for you to decide what the next step should be. It’s extremely difficult to make longer plans than 12weeks.

btw. who said you need full recovery? Training on monday and wednesday gives you 48hrs between each visit in the gym and that should be fine.

Best regards,

Jesper

Well, i know that you are busy, but i must ask (time is running out ) – i have a lot of time but i dont know how to coordinate your programs since muscles need at least 48 hours for full recovery.
Another question – since I’m begginer (with a lot of time), what program would be best for me, since i found few of them on your site (5 indor cycling programs, VO2 Max booster program, 12 week winter training program). I itend to work with 12 Week Winter Training Program, 12 Week Pre-Season Cycling Training Program, 18hrs/week Cycling Training Program. Would that be ok or too much for me?

There should be no problems building up to 16hrs per week if you begin now. If you have the time for it, I would actually try to add a few hours more. Still, (as you also show you are aware) remember to build your training amount slowly and steadily.
4weeks tapering is fine.

Best regards,

Jesper