When I launched Time Effective Cycling Training after four years of blogging, I was curious to see how people would respond to it. I know that an e-book is different from a physical book, yet it offers some advantages that you don’t get from physical books (e.g. instant delivery and no shipping costs).
Also, people have the chance to get free e-mail support to maximize their performance with the training programs included. That’s an excellent service and a perfect option for me to develop my skills as a cycling coach.
Since this was my first product, I wanted people to be happy. So, I decided to offer a 100% money-back guarantee within the first 30 days after purchase. Many of my friends and family members warned me about offering that guarantee because there was a potential risk that someone would just” ˜steal’ my e-book. They were wrong.
So far, less than 1% have asked for a refund. That is an extremely low return percentage on a digital product, which indicates that people are pretty satisfied.
A low refund percentage is excellent, but what is much more interesting to me is how well the training programs work. I have had a good feeling from several e-mails during the past months. Still, I wanted to hear more stories because that is an integral part of my learning process.
So I decided to ask my customers what results they have achieved with Time Effective Cycling Training. Most people have implemented several of my training techniques. They have used the very popular and highly effective VO2 Max Booster Program or started on the 16-week training program.
Here are some of the great comments I received:
“I have realized that it is possible to use less time on and at the same time keep up the fitness level.”
“I have improved my Vo2max test result by more than 40 watts in just two months with only approx 6 hours weekly training.”
“VO2 threshold improved from 290W to 354W after three rounds of the 14 day VO2 Max program.”
“Concise, practical, balanced approach to training. I especially liked the focus on shorter workouts to develop vo2 max and anaerobic capacity.”
“The range of workouts for the intensity levels and the explanations of their effect in your training made things crystal clear. It was organized so you can select a training effort level and have reasonable expectations of power gains. Reading the book has given me the drive to try and take my training to the next level.”
“The organization, descriptions, and clarity of the presented material was outstanding. Like I said before, I couldn’t put it down and just kept reading. I think it would have a positive influence on anyone to go out there and train hard.”
“While you are training, you feel that you are doing really hard work, which is a good feeling. The program is also varied enough not to become boring, i.e. short intervals, long intervals etc.”
“I did a modified version of the vo2 max booster. Over 14 days, I did roughly 12 of the intervals (I was doing a lot of teaching at that point in time) and increased my 5-minute power from 377 to 404 watts at 185 pounds.”
Overall, I conclude that my first e-book has been an enormous success, and I’m very motivated now.
I look forward to developing future products or services for you. Also, I look forward to hearing from the readers when they have finished the entire 16week training plan because it uses the best cycling training principles I have learned over the past ten years.
If you want to achieve better results with less training, click here to read more about Time Effective Cycling Training.
I read the book and it is amazing.
In general it is very well organized per topics, the vo2 max booster is interesting and important skill( I done), the strength program is absolutely correct for cyclists(I done) and the 16 weeks I really want to do in this year or next.
The main point that I learned is how to put consistently intensity intervals in my routine workouts twice a week.
Thank you for the book,
Sergio
@ Jesper
First I would like to say that your e-book is super good and very usefull, but I have just one question. Why do you not recommend the 5min./100% as a VO2-max workout. You suggest, for example, most of the following training examples such as 10x (30 +30) s, 5x (40 +20) s, 3x (3 +3) m, etc. Is it because of the success rate? I understand that your success rate is higher with the type of workout that you recommend. But after all, training 1×5 min./100% is really good. If we disregard the success rate, which type of workout is best, 10x (30 +30) s, or 1x (5 min.100%), and why?
well jesper
i have to say your traing programs are very goods for fitness,and are very effective.toy can carry out any program which has a great structure behind it,instead of goin out on the road an doing mindless miles,i ahbe found i very good,an i look forward to carrying out your future traing programs,
best of luck with to you
@Sergio – Thanks
@Michael – The primary argument for 30/30s intervals, is the success ratio of the intervals you perform (as discussed in the e-book). It’s a lot more motivating and easier to keep up the intensity during short intervals.
It’s always difficult to compare different types of intervals. If we assume that both interval sets are ‘all-out’ the 30/30sec intervals might result in more total time at VO2 max. Though, it is more than likely that you will need at least a couple more intervals before you reach failure. So, it is unfair to make a direct comparison.
@Thanks Kieran, keep up with your training. 🙂
and the lucky number is 3. 🙂
Dr. Medhus, I used your method for three months this year on my Kinetic trainer with power meter beginning January 1 in preparation for the Calif. Senior Championships in the 5k and 10k TTs. I won a silver medal in the 65-69 age group for the 5k TT. This is better than I expected because I am just getting back into cycling after rehab from a cycling accident 2 years ago where I broke 5 ribs in my back with L5/S1 damage too. Your free internet info was most helpful and I just ordered your book. I notice your post on age is no barrier to training and I agree but to make the point, age 70+ cyclists are doing TTs at better than 25 mph avg. speeds. While trying to be true to your concepts I have noticed that I need more time for warmups (about 50 min) before doing intense intervals and I need longer rest intervals and more easy days for recovery. I’m wondering if your book addresses the needs of older-aged athletes. I also used protein supplements for pre and post workouts, which seemed to be beneficial. If age appropriate, I will try to follow your book instructions for the rest of the year in preparation for next year’s state TT championships in the 70+ age group. Due to the brevity of the last training period, I targeted the 5k TT for an under 7:30 min. time. Didn’t make the time due to terrible weather on race day but I did improve 25 watts over pre-training. I’d like to continue improving with a goal of 290 watts (that’s a 25 improvement) for 7 min. Hope your plans help.
Jesper, downloaded your book recently. Good stuff. Question: how do your incorporate the 14 day VO2 max booster program with regular training? Do you do the 14 days then regular training for another 10 weeks, then repeat the entire process (as an example)?
@Terry – Thanks for commenting. My e-book does not target a specific age group. It’s presenting a new way to organize your training and helps you to get the most value out of the time you spend training.
@Gary – There are several ways to incorporate the VO2 Max Booster Program. When I made this training program, it was only designed to inspiration to help athletes to think ‘out of the box’ when they design training programs. As a bonus, this training program has been very, very successful as a separate training program and several riders have used it more than one time AND continued to improve their performance. Though, I recommend using the best principles from the VO2 Max Booster Program and using them in your own, personal training program.
Hey Jesper. Great program.
I started cycling last year, but only for two months. Started again in marts with spinning, and when the weather here in Denmark got bether, I begun some basetraining. Then started your 16week program on the 25th of April. I’ve definetely improved my VO2max, since I can ride very comfortably with speeds above 30km/h, and more interesting i’ve improved my “climbing” skills or (maybe more proper) my VO2max, since i’m now able to maintain a speed around 24-25km/h on a 750m long and 6,1% hill. Thats a major improvement! This means that i’m already able to follow good groups when riding “fun races” or “excercise races”, and finishing with and average speed around 35-37 km/h. Assuming I maintain my progress,
that means I might be able to participate in real races in the Danish category D in the end of august.
And I think it’s quite easy to maintain the motivation since the program due to all the different excercises, doesn’t get monoton.
Would you accept pay pal transaction for the e-book?
Yes, you can also pay via Paypal.
Do you know of any longer-term effects of this programme? It’s obviously important not to drop half way through a season – the idea of the programme really appeals to me and my preferred style of training but too much “go hard or go home” could be my downfall!
Thanks.
Yes, if you’re right that blowing up in the middle of the season would be very bad. However,I certainly believe that clever usage of the right amounts of high intensity training sessions will increase your performance. And this should work bothshort-term and in the long run.