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If you'd like to make a contribution to help pay for the
costs of writing this specialized program, you can make a donation of any
amount at: http://arniebakercycling.com/pay/pay_via_paypal.htm.
Thank you. |
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I don't have a large IT department. In fact, apart from Gero, my partner,
who helps out when she can, I am the sole employee of all the ABC
departments: the coach, the author, and the programmer. If you notice that
any of the macros don't work, that there is anything missing that you'd like
added, or if you just want to say hello, send me an e-mail at
arnie@arniebakercycling.com.
Thank you. |
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Excel Document |
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This program uses Microsoft Excel 2007. It is formatted in Excel 1997 to
2003 compatible mode. Other programs and Excel versions may be able to open
this document. Earlier versions of Excel that otherwise do not open this
document may work if you download the necessary converter from Microsoft. |
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Earlier Excel versions may not display some of the features of this
document—such as colored worksheet tabs. |
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The program contains macros. These miniprograms are used to automatically
sum weekly and monthly mileage. |
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If your e-mail program or program security settings prohibit opening a
document with macros, you will not be able to use this document or some of
its features will be unavailable to you. |
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Since Excel 2003 is the most common version in use, program specific
instructions will generally be given for that version. |
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Your program settings may give you the option to enable macros or not each
time you open an Excel file. If you wish, you can change the security
settings of your Excel 2003 program so that you do not have to enable macros
each time you open the file. This can be reset in the
Tools menu: Choose
Macro, Security. |
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Rename the File |
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The file is called First Last 2008 Training Logs. I suggest that you perform
a SAVE AS from the File menu with your name. For example, Gero McGuffin 2008
Training Logs. In this way, you have a backup original copy of the log, and
if you send your log to your coach, it will identify you. |
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11 Worksheets |
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Your training log contains ten worksheets in addition to this one. |
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Select the worksheet you wish to work on by clicking on the tab button along
the bottom of your document, starting form the left side. |
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The worksheets are labeled and are color-coded. |
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1. This worksheet of instructions (black) |
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2. 2008 Daily Logs (green) |
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3. Summaries (yellow) |
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4. Test Results (brown) |
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5. Planned Races (blue) |
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6. Specific Workout Logs
(red) |
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7. HIT (Standard High
Intensity Training Book) SWLs (red) |
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8. Rapid HIT (Rapid High
Intensity Training Book) SWLs (red) |
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9. Coaching Questionnaire
(pink) |
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10. Equipment (dark blue) |
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11. Personal Worksheet
(black) |
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Transferring Information |
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If you have used ABC Training Logs before, you can transfer Summaries or
Test Results worksheet information by copying and pasting from your previous
years’ worksheets. |
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Copy and from the Edit menu,
or use keyboard shortcut Ctrl-C. |
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Use Paste Special and select
Values to avoid
problems with macro- and linked-derived values. |
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Use Paste Special from the
Edit menu or from the
right mouse button |
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Each worksheet generally follows the same format as last year. |
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Inserting Comments |
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Within each cell of each worksheet you may insert additional information by
adding a comment. To do this, right-click on your mouse and choose insert
comment or use the Insert
menu and select Comment. |
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You can make it easier to view long comments by resizing the default
comments box. Just drag a corner or edge marker. |
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The existence of a comment in any worksheet cell is shown in some versions
of Excel by a small red triangle in the top right hand corner of the cell. |
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2008 Daily Logs Worksheet |
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Monthly logs for all of 2008 are found in the 2nd worksheet (green tab). For
many computer-printer set-ups, the pages will format correctly to print
individual months. |
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Scroll to the bottom of the worksheet to find examples of how to log your
workouts. |
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One line of information represents one day of training. |
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I have used the Freeze Panes
feature from the Window
menu. The first line of the viewing screen is frozen on line 7. This is
especially helpful with small displays. Freezing this part of the screen
allows you to keep headings at the top of the screen. To cancel this
feature, choose the Unfreeze Panes
command from the Window
menu. |
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I have added comments at the top of most columns. The comments explain the
information to be placed in each cell. |
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To view a cell’s comment, mouse over to the cell. To view all comments use
the View menu. |
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The first four columns compute for you totals of weekly volume in miles and
hours, weekly climbing, and weekly workload in kilojoules. The training week
starts on Monday. |
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Do not place any figures in these first four columns directly. Macros will
automatically calculate these values for you from the information you
provide in your daily logs in columns G, H, I, and J. |
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In order to perform correctly, the entries into the miles, hours, climbing,
and work columns must be numerical entries only. |
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Enter climbing totals in thousands of feet, with a decimal place for
hundreds. For example, if you climbed 5,280 feet, enter
5.3. If you enter
5,280, or 5.3 thousand
or 5.3 feet the macros won’t work properly. |
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If you use a power meter, enter workload totals in megajoules (thousand
kilojoules) with one or two decimal place. For example, if you worked 3,500
kilojoules, enter 3.5 or
3.50. If you enter 3,500,
or 3.5 thousand the
macros won’t work properly. |
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The existence of a macro in any worksheet cell is shown in some versions of
Excel by a small green triangle in the top left hand corner of the cell. |
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Monthly totals are calculated automatically at the bottom of the first four
columns of each month. |
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The monthly totals are generally not the same as the sum of the month’s
weekly totals: Unless the 1st
of the month falls on a Monday, the weekly totals for the first week of the
month include training from the last days of the partial week of the
previous month. |
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Training after the last Sunday of the month will be included in the current
month’s total and in the first weekly total that appears in the following
month. |
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If you wish to record more than one workout on any given day, click on the
next day’s row number and use the insert rows
command from the menu bar to create a new row in which to record each
workout. The weekly and monthly macros will still work correctly. |
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Conditional Formatting |
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I have used the Conditional Format
feature from the Format
menu. |
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Workouts that are long, hard, or that contain a lot of climbing are
automatically highlighted in red. Moderate workouts are highlighted in
yellow. Easy workouts are highlighted in green. |
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Sleep hours and quality, recovery, mood, and energy are highlighted in red
when scores are low. |
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The noting Y for the use of a
heart rate monitor, strength work, or stretching creates green highlighting. |
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Chosen values approximate those for a Category 3 rider. Change the
parameters of the conditional formats in Format
menu for your riding level. |
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Lots of red highlighting warns of overtraining. |
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Lack of any red highlighting may indicate inadequate training. |
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Summaries Worksheet |
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The 3rd worksheet
(yellow tab) is used to summarize your bicycle training from 1987. |
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There are three areas. |
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(1) The light green area, top left. Here you can summarize monthly miles
from 1985. Monthly summaries of training hours and feet climbed can also be
logged from 1998. |
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Monthly miles, training hours, feet climbed, and workload in 2008 will
automatically be entered from your entries in the 1st worksheet, 2008 Daily
Logs. |
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(2) The light yellow area, bottom left. You can use this area to record
annual summaries of additional details for the last few years. Here you can: |
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· Record miles or hours or
both. |
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· Give total miles in road
miles. Double miles on dirt to approximate road miles. It’s not perfect, but
it will do. |
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· Separate out your miles
or hours on road and dirt. If you ride only road, just put in 100%. |
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· Record the number of days
you performed intervals or raced. |
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(3) The chart area. Annual summary charts of monthly mileage and climbing
for the current and last few years are on the right of the worksheet. These
charts are plotted automatically from information entered in the light green
area. |
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Test Results Worksheet |
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The 4th worksheet
(brown tab) is to track the results of fitness, skills, and other tests. |
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For more
information about fitness testing, see the ABC handout Fitness Testing. This
handout is available for PDF download by clicking on the link in cell 3A of
the worksheet or from the ABC website http://arniebakercycling.com. |
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I have listed one row for each of the tests described in the handout. |
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For each test, there is a column for your personal best result, the most
recent result, and up to ten additional test results. |
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Use the Insert Comment
command from the menu bar to record test conditions and other data
associated with your results. |
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Planned Races Worksheet |
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The 5th worksheet
(blue tab) is to plan and record your racing calendar for the year. |
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For more
information about planning races see the ABC handout Race Selection. This
handout is available for PDF download by clicking on the link in cell 2A of
the worksheet or from the ABC website http://arniebakercycling.com. |
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I’ve listed one line for each week, and listed in the 1st
column the date for the end of the week, Sunday, the most common race day. |
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If you plan to race more than one day during the week, click on the next
week’s row number and use the Insert Rows
command from the menu bar. |
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Insert the exact date of your race in the 2nd
column. For example, if your race is on a Saturday, it will be one day
earlier than the date listed in the 1st
column. |
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Insert the race name in the 3rd
column. |
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Link to the
race flyer by highlighting the race name, keying in Ctrl K, and inserting
the URL. |
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Assign a priority for each race in the 4th
column. Rate your race priority as A,
B, or
C;
A being most important. I
have used the Conditional Format
feature from the Format
menu. A
races are highlighted in red. B
races are highlighted in yellow. C
races are highlighted in green. List no more than 6 priority
A and 6 priority
B races a year. |
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Insert the race type (for example, road race, time trial, cross-country) in
the 5th column.
List your race category (for example Cat 3, Expert, or Masters 45+) in the 6th
column. |
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Insert the race location in the 7th
column. List you goal—in terms of result, training, or race strategy—for
this race in the 8th
column. If you have raced this race before, list your previous result and
the field size in the 9th
column. |
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List your actual result and field size in the 10th
column. |
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List any additional information about the race in the 11th
column. |
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Finally, there is a day-by-day calendar on the right side of the worksheet.
You can note details here. If notes are more than a few characters, use the
Insert Comment command to
preserve the structure of the calendar. |
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Specific Workout Log Worksheet |
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The 6th worksheet
(red tab) is for specific workout logs—generally interval workouts. |
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Use SWLs for high-intensity workouts. |
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Place logs for workouts in the same week on the same row. Start a new row
each week. In this way you can compare weekly workouts by scanning
vertically down columns. |
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Note the day and date, general workout format, whether you have a heart rate
or power recording for the workout, and your workout goal or focus. |
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In the grid, note the type of exercise you are performing, the gear used,
rpm (cadence), and other information. If you have a power meter or
heart-rate monitor, record interval average or peak watts output and
interval finishing and recovery heart rates. |
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For more
information about interval workouts see HIT: High-intensity Training for
Cyclists available through http://arniebakercycling.com. |
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HIT SWL Worksheet |
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The 7th worksheet
(red tab) has partially completed specific workout logs for the three-month
high intensity workout series as outlined in the ABC book
HIT: High-Intensity Training for Cyclists. |
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Your workout will be slightly different from the workout in the book and the
workout example logged on the worksheet. |
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Rewrite each log with your own data. Note the day and date, the gears used,
rpm (cadence), watts power output, subsequent recovery interval, finishing
and recovery heart rates, and other information. |
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If entering torque data from PowerTap, enter average value for the interval
in the form <<=T*C/c>> where
T equals wheel torque
value, C equals
chainring teeth and c
equals cog teeth. Excel will then calculate your crank torque value. |
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When you have completed a workout log, change the color of the font back to
automatic or black. In this way, it will be clear that the data recorded is
from your workout, and not the generic data originally provided with the
logs. |
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Rapid HIT SWL Worksheet |
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The 8th worksheet
(red tab) has partially completed specific workout logs for the three-month
high intensity workout series as outlined in the ABC book
HIT: High-Intensity Training for Cyclists. |
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Your workout will be slightly different from the workout in the book and the
workout example logged on the worksheet. |
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Rewrite each log with your own data. Note the day and date, the gears used,
rpm (cadence), watts power output, subsequent recovery interval, finishing
and recovery heart rates, and other information. |
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When you have completed a workout log, change the color of the font back to
automatic or black. In this way, it will be clear that the data recorded is
from your workout, and not the generic data originally provided with the
logs. |
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Coaching Questionnaire |
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The 9th worksheet
(pink tab) is a questionnaire to record your contact information, basic
background, equipment, goals, training and racing plans, basic current
fitness information, general information, and document your release
preferences. |
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Equipment Worksheet |
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The 10th
worksheet (dark blue tab) is can be used to keep track of bicycle fit,
bicycle geometry, biomechanical measurements, equipment and bicycle
maintenance. |
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Personal Worksheet |
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The 11th
worksheet (black tab) is blank. Use it as a notepad, or to record other
information. |
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Printing |
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Want to print just one month of your training log? Want to print a HIT
workout before your workout, so that you have a cheat-sheet for the
exercises and can record your workout more easily? |
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Scroll over just the area that your want printed. When you select
Print from the
File menu, toggle to radio
button labeled Selection. |
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You can preview how your page will print. |
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You can also choose Page Setup
from the File menu to
change the scaling (print size). |
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Bottom Line |
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General training, specific workouts, and racing help improve fitness. |
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Logging your training, fitness-test results, and planned races helps
document your progress, document what works and what does not, and improves
motivation for many riders. |
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For More Information |
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The following publications are available through arniebakercycling.com: |
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Books |
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HIT—High-Intensity Training For Cyclists |
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Slide Shows |
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Annual Plan |
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Interval Training |
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Stationary Training |
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Training |
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Handouts |
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Fitness Elements |
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Fitness Testing |
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Goal Setting |
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Keep a Climbing Log |
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Max Aerobic Power Testing |
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Race Selection |
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Training & Fitness Standards for Excellence |
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