**All training plans for Ride the Rockies begin March 2nd 2009**

Ride the Rockies FREE training plan download

16 week Beginner Plan (6-10 hours a week)

16 week Experienced Plan (10-14 hours a week)

Free guideline to complete Ride the Rockies. Print out a free plan that breaks the training down into week segments and hours suggested to complete, including the actual tour dates. Gives general guidelines as to where you should be in your training as the June 14th date moves closer for the tour.

Disclaimer: This general training plan is provided as a free benefit to participants of Ride the Rockies. These are general recommendations only – you should always train within the limits of your personal ability, health, and safety limitations. It is recommended that you consult with your health care provider before beginning any exercise program. No liability, implied or actual, is assumed by Optimize Endurance Services and associated parties or by Ride the Rockies and associated parties for any injury, illness, or other misfortune that may befall participants engaging in the recommended training regimen.

2009 Ride the Rockies Training Plans for purchase

The 2009 Ride the Rockies training plans for purchase are designed to guide anyone from a relatively new cyclist to the experienced RTR rider. Plans are available covering beginner and experienced cyclists in a 16 week design, and come in a Basic or Premium subscription. The plans are designed to work into everyday life and provide the structure to succeed.

OES provides these plans via TrainingPeaks (Peaksware), an on-line interface for coach and client with up load capabilities of training data for graphing as well as journaling and nutrition tracking.

Training information
The training is designed around the use of a heart rate monitor, power meter and or rate of perceived exertion (RPE). Heart rate zone training based on lactate threshold of the rider is the suggested model to benefit most from these plans, but a field test to determine threshold will bring similar results. More information is provided on a downloadable Detailed Description document after plan purchase.

Added Bonuses
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Included with purchase is a coupon for a Lactate Threshold test with Optimize Endurance Services.

If you would like a custom training plan or to work with a coach, or any other services, such as exercise physiology testing (to determine proper training zones) and metabolic testing, contact us for special rates for Ride the Rockies participants.

TrainingPeaks service has two options:

Basic subscription allows you access to the plan by username and password at no additional charge after purchase. You can use the data upload functions and some limited graphing.

Premium subscription allows you access to the plan by username and password with all the options of the software available for your use and you get the subscription at 50% off! Nutrition planning, Upload your training device with the Device Agent, Keep a journal of your training and view graphs to monitor progress

Both options are the same training plan, just with the Premium subscription you’ll be on our coaching page with client initiated access to speaking with a coach as you move through the plan.

If you currently have an account with Training Peaks, then you already know the benefit to it, if you haven’t used it before now is a great time to try it. With access to the plan anywhere you have an internet connection this is a powerful journal to utilize for training. We feel this will allow for us to help you when you have a question about the plan or desire some form of modification to ensure success. So, once you sign up you will be able to use TrainingPeaks to its fullest.

(Note: all Training Plan purchases will end on June 19th, 2009 and to continue TrainingPeaks service after that date, you will need to purchase the subscription, which is $19.95 a month.)

To help you decide which plan works for you please answer these questions:
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic choice on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months.

Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if the Triple Bypass is your longest event to date.

Do I desire to have access to the coach who designed the plan I choose? (Client initiated questions about the training or data entry is welcome as we feel helping you with the plan ensures your success will be greater.) If not choose Basic subscription. If so choose Premium subscription.
Do I have a minimum average of 3 hours per week of cycling to maximum average of 8 hours over the last four weeks prior to starting this plan?
- Choose Beginner plan if you fall in this range
Do I have a minimum average of 8 hours and above per week of cycling over the last four weeks prior to starting this plan?
- Choose Experienced plan if you fall in this range

Plans descriptions

16-week Ride the Rockies Beginner Basic Plan $145.95 Premium Plan $189.95 is based on an average 6-8 hours per week commitment with a few weeks of 10 hours. Please view the questions above for choosing the plan that’s right for you.

16-week Ride The Rockies Experienced Basic Plan $145.95 Premium Plan $189.95 is based on an average 10-14 hours per week commitment with a few weeks of up to 18 hours. Please view the questions above for choosing the plan that’s right for you.

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