Mon: Rest Day Tues: 3 X 5min @ anaerobic threshold Wed: am.

Lower Body Power ie Powercleans pm Track Racing Thur: Rest Day Fri: am. Upper body weights pm. 12 X 15ses on 15sec off at maxV02 Sat: 8 X 6 sec at max speed Sun: am Lower Body Strength ie Deadlifts pm Track Racing Mon: Rest Day Tue: 3 X 5min @ anaerobic threshold Wed: am Lower Body Power pm Track Racing Thu: Rest Day Fri: am. Upper body weights pm. 12 X 15sec on 15 sec off at max V02 Sat: 3 X 5 min @ anaerobic threshold Sun: am Lower body Strength pm Track Racing Short term endurance phase... Mon: Rest Day Tues: 12 X 15sec on 15sec off at max V02 Wed: am. Lower Body Power ie Snatch pm Track Racing Thur: Rest Day Fri: am. Upper body weights pm. 12 X 15ses on 15sec off at maxV02 Sat: 8 X 6 sec at max speed Sun: am Lower Body Strength ie Squats pm Track Racing Mon: Rest Day Tue: 12 X 15sec on 15sec off at max V02 Wed: am Lower Body Power pm Track Racing Thu: Rest Day Fri: am. Upper body weights pm. 3 X 5min @ anaerobic threshold Sat: 12 X 15sec on 15sec off at max V02 Sun: am Lower body Strength pm Track Racing Anaerobic Capacity Phase Mon: Rest Day Tues: 5X20sec (or 250m) at high speed Wed: am. Lower Body Power ie High volume plyos pm Track Racing Thur: Rest Day Fri: am. Upper body weights pm. 3 X 5min @ anaerobic threshold Sat: 8 X 6 sec at max speed Sun: am Lower Body Strength ie Leg press pm Track Racing Mon: Rest Day Tue: 5X20sec (or 250m) at high speed Wed: am Lower Body Power pm Track Racing Thu: Rest Day Fri: am. Upper body weights pm. 8 X 6sec at max speed

Sat: 12 X 15sec on 15sec off at maxV02 Sun: am Lower body Strength pm Track Racing Alactic Capacity Phase Mon: Rest Day Tues: 8 X 6 sec at max speed Wed: am. Lower Body Power ie Low volume plyos pm Track Racing Thur: Rest Day Fri: am. Upper body weights pm. 5X20sec (or 250m) at high speed Sat: 8 X 6 sec at max speed Sun: am Lower Body Strength ie Split Squats pm Track Racing Mon: Rest Day Tue: 8 X 6 sec at max speed Wed: am Lower Body Power pm Track Racing Thu: Rest Day Fri: am. Upper body weights pm. 8 X 6sec at max speed Sat: 12 X 15sec on 15sec off at maxV02 Sun: am Lower body Strength pm Track Racing Now is the time to use the bike to get you up to speed (ie 65-72kph) and then between turn 3 and 4 kick round the bike to the line. Can be done on windtrainer but on track is better to replicate the effort and handling required to kick off a wheel. ATP Phase Mon: Rest Day Tues: 4 X 6 sec at max speed Wed: am. Lower Body Power ie Low volume plyos with weights pm Track Racing Thur: Rest Day Fri: am. Upper body weights pm. 2X20sec (or 250m) at high speed Sat: 4 X 6 sec at max speed Sun: am Lower Body Strength ie One leg leg press pm Track Racing Mon: Rest Day Tue: 4 X 6 sec at max speed Wed: am Lower Body Power pm Track Racing Thu: Rest Day Fri: am. Upper body weights pm. 4 X 6sec at max speed Sat: 6 X 15sec on 15sec off at maxV02 Sun: am Lower body Strength pm Track Racing This is the final lead up to goal event and is done once then in the final 14 days to the goal event changes to... Mon: Rest Day

Tues: 2 X 6 sec at max speed Wed: am. Lower Body Power ie Low volume plyos with weights pm Track Racing Thur: Rest Day Fri: am. Upper body weights pm. 20sec (or 250m) at high speed Sat: 2 X 6 sec at max speed Sun: am Lower Body Strength ie One leg leg press pm Track Racing Mon: Rest Day Tue: 2 X 6 sec at max speed Wed: am Lower Body Power pm Track Racing Thu: Rest Day Fri: am. Upper body weights pm. 2 X 6sec at max speed Sat: Goal Event Sun: Goal Event Very little aerobic training in the last two phases but before all anaerobic and alactic workouts one should do this to warm up... -5-15 min at aerobic threshold -Stretching -1-5 min below aerobic threshold -5 min at anaerobic threshold -1-5 min below aerobic threshold -1 min at max aerobic pace -2-10 min below aerobic threshold -30 sec flat out -ride at below aerobic threshold to start/training This and a decent warm down negates the need for much aerobic training in the last two phases. With the weight training the goal is to hit a new PB and then do some supplemental exercises. Select one main exercise hit the PB and then if lower body do some hamstring, glute, lower back and abs work. For upper body try and hit a PB for a Chest and Back exercise then do some supplemental work on the biceps, triceps, rear delts/rotator cuff abs and lower back. Power days are harder to judge as you use a load between 30-70% of max or body weight. If you don't have the snap in your efforts then pack up. Most of this programme is based on my own understanding of cycling, physiology and sprinting. It includes elements from the new Aussie programme, a little of the old Gary West programme, some Charlie Francis from T&F sprinting (less the steroids), Louie Simmons conjugate method of training (less the steroids) for Powerlifters (which draws on Russian physiologist and biomechanist Yuri Verkoshansky), Mel Siff (strength/speed training expert, sadly deceased) and Peter Coe's (father of Seb Coe) multi tier training philosophy. Not much of the old East German programme as a lot of it is 3rd-4th hand information, it's 20 years old

anyway and they took ****-loads of drugs. Cheers Hamish Ferguson Christchurch, New Zealand