it's the golden jersey the cyclists chase here, and the world's top
riders and their teams do so through much of spain's most brilliant
countryside - from the flats of southern spain's coast to the
lung-bursting and near poetic - the climb of the navacerrada -
mountain ascents. september 6-28, 2003; www.lavuelta.com
not only for the pros
anyone who is healthy can get in good cycling shape fairly quickly,
according to chris carmichael, coach of tour de france champ lance
courtesy of carmichael, what follows is a seven-week training
program that will bring the beginning cyclist up to sound snuff,
whether your aim is a casual 20-miler with friends, or a hilly,
mettle-testing 40. (for more detailed training tips, go to
how much training will it take to beat lance?
"i wouldn't quit my day job," says carmichael.
training zone key
zone 1: 60-65 percent of maximum heart rate (mhr) - easy riding
zone 2: 65-70 percent mhr - endurance base training
zone 3: 70-80 percent mhr - hones aerobic capacity
(to figure your maximum heart rate, subtract your age from
monday: 30 minutes in zone 1 on flat terrain. pedal steadily but
easily in a light gear at 80-85 revolutions per minute (rpm).
tuesday: 45 minutes in zone 2, with 5 minutes of fast pedaling
(108-120 rpm) on flat terrain.
wednesday: 60 minutes in zone 2 on flat terrain. spin easily at
thursday: 45 minutes in zone 2, with 5 minutes of fast pedaling on
saturday: 1 hour in zone 2, with 10 minutes of fast pedaling on
sunday: 90 minutes in zone 2 on hilly terrain (try to stay seated
monday: 30 minutes in zone 1, with 10 minutes of fast pedaling on
tuesday: 45 minutes in zone 2, with 5 minutes of fast pedaling on
wednesday: 1 hour in zone 2 on flat terrain at 80-85 rpm.