Carmichael Training System 7-Week Beginner Program
		Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	Week One	30 minutes in Zone 1	45 minutes in Zone 2	1 hour in Zone 2 on	45 minutes in Zone 2	Day off.	1 hour in Zone 2 with	1.5 hours in Zone 2 on
		on flat terrain at a	with 5 minutes Fast-	flat terrain: pedal at	with 5 minutes Fast-		10 minutes Fast-	hilly terrain: try to stay
		steady, easy pace.	Pedal on flat terrain.	80-85 rpm.	Pedal on flat terrain.		Pedal on flat terrain.	in the saddle while
								climbing hills.
	Week Two	30 minutes in Zone 2	45 minutes in Zone 2	1 hour in Zone 2 on	45 minutes in Zone 2	Day off.	1 hour in Zone 2 with	1.5 hours in Zone 2 on
		with 10 minutes Fast-	with 5 minutes Fast-	flat terrain: pedal at	with 5 minutes Fast-		10 minutes Fast-	hilly terrain: try to stay
		Pedal on flat terrain.	Pedal on flat terrain.	80-85 rpm.	Pedal on flat terrain.		Pedal on flat terrain.	in the saddle while
								climbing hills.
	Week Three	30 minutes in Zone 2	45 minutes in Zone 2	1 hour in Zone 2 on	45 minutes in Zone 2	Day off.	1 hour in Zone 2 with	2 hours in Zone 2 on
		with 10 minutes Fast-	with 5 minutes Fast-	flat terrain: pedal at	with 5 minutes Fast-		10 minutes Fast-	hilly terrain: push into
		Pedal on flat terrain.	Pedal on flat terrain.	80-85 rpm.	Pedal on flat terrain.		Pedal on flat terrain.	Zone 3 on the hills.
	Week Four	30 minutes in Zone	30 minutes in Zone	Day off.	30 minutes in Zone	45 minutes in Zone 2	1 hour in Zone 2 with	1 hour in Zone 2 on
		1: recovery ride.	1: recovery ride.		1: recovery ride.	with 2 FlatSprints of	15 minutes Tempo	hilly terrain: push into
						10 seconds each with	on flat terrain.	Zone 3 on the hills.
						10 minutes recovery
						between sprints.
	Week Five	30 minutes in Zone 2	45 minutes in Zone 2	1 hour in Zone 2 on	45 minutes in Zone 2	Day off.	1 hour in Zone 2 with	1.5 hours in Zone 2
		with 10 minutes Fast-	with 10 minutes of	flat terrain: pedal at	with 5 minutes Fast-		10 minutes Fast-	with 15 minutes of
		Pedal on flat terrain.	Tempo.	80-85 rpm.	Pedal on flat terrain.		Pedal on flat terrain.	Tempo.
	Week Six	30 minutes in Zone 2	45 minutes in Zone 2	1 hour in Zone 2 on	45 minutes in Zone 2	Day off.	1 hour in Zone 2 with	1.5 hours in Zone 2
		with 10 minutes Fast-	with 15 minutes of	flat terrain: pedal at	with 5 minutes Fast-		10 minutes Fast-	with 20 minutes of
		Pedal on flat terrain.	Tempo.	80-85 rpm.	Pedal on flat terrain.		Pedal on flat terrain.	Tempo.
	Week Seven	30 minutes in Zone 2	45 minutes in Zone 2	1 hour in Zone 2 on	45 minutes in Zone 2	Day off.	1 hour in Zone 2 with	1.5 hours in Zone 2
		with 10 minutes Fast-	with 15 minutes of	flat terrain: pedal at	with 5 minutes Fast-		10 minutes Fast-	with 30 minutes of
		Pedal on flat terrain.	Tempo.	80-85 rpm.	Pedal on flat terrain.		Pedal on flat terrain.	Tempo.
				Training Zones
			Zone	% MHR	Description
			1	60-65	Easy riding, recovery training
			2	65-70	Endurance base training
			3	70-80	Aerobic capacity training
			4	80-85	Lactate threshold training
			5	86+	Maximum aerobic training,
					increasing VO2 max
				Workouts
	TempoTM
		Goal:	Raise your aerobic capacity
		How:	Cadence should be relatively low -- try a range of 70 to 85 rpm while remaining within the correct training
			intensity. This increases pedal resistance and helps strengthen your leg muscles. Stay in the saddle
			when you hit hills during your Tempo workouts to bolster the connective tissues and supporting muscle
			groups. Soon, your training will develop into more explosive workouts that can put undue strain on
			unprepared joints. It's important to ride the entire length of the Tempo workout with as few interruptions
			as possible to strengthen and bolster your joints.
		Training Intensity:	Upper Zone 3 to lower Zone 4
	FastPedalTM
		Goal:	Improve your pedaling efficiency
		How:	Find a relatively flat road. Gearing should be light and pedal resistance low. Slowly increase your cadence,
			starting out with 90 to 108 rpm. Increase cadence while staying in the saddle. Keep your hips smooth;
			don't rock them from side to side. Concentrate on pulling through the bottom of the pedal stroke and over
			the top.
		Training Intensity:	Fastest cadence should be 108 to 120 rpm
	FlatSprintsTM
		Goal:	Boost your jump speed
		How:	Sprints are always performed at 100% maximum output. On flat terrain, roll along at a moderate speed
			(15 to 22 mph, depending on your level of development) in an easy gear. Jump out of the saddle,
			accelerating the entire time. Return to the saddle after a few seconds -- maintaining high pedal speed --
			and focus on a smooth and efficient form for the rest of the sprint.
		Training Intensity:	Sprints should last 10 to 12 all-out seconds, with 5 to 10 minutes for recovery between each sprint
	All information in the chart and descriptions above is from "The Lance Armstrong Performance Program" (copyright 2000) - by Lance Armstrong and Chris Carmichael, with Peter Joffre Nye.
	This page is offered as a quick reference for those who have already read the book and understand the importance of developing a personal training plan to enhance their cycling skills.