Training & Nutrition - Sample schedules?

So I read a bit about training for cyclists.
Including Joe Friels bible.
But I still could use some basic examples so I googled my eyes square looking for examples of different cyclists and how they train.
I´m perhaps most eager to find some example of how a schedule for a track sprinter would look like but at this point I´m happy just to find any schedule.
I can understand that the pros keep their training a bit hush hush as they don´t want anyone to copy, but isnt there anywhere on the world wide web that has some sample schedules?
Anyone know?
Thanks

I would like to see some also :)

Thanks for the bump.........................................
....................................................................
Bump:innocent:

come on guys!

come on guys!

Not sure if these are really what you're after but you can get 3 or 4 free training plans from http://www.cyclo-core.com

HTH,

Lewis.

I describe myself as a moderate, rather than long distance, non-competitive cyclist, mostly a commuter now and a former tourist, including a trans-America ride. I had seen this ten-week training schedule for a century ride at least ten or more years ago in Bicycling Magazine; there two versions (see below).

I found longer one to be doable in my busy life, incorporated into my daily commute, and I switch Sunday for Thursday as my day off. I find it very motivating to have daily "quotas" to fulfill, and I plot my distances on Excell and compare them to the recommendations. I use MapMyRide.com to plan routes.

RECOMMENDED - STRENGTH TO SPARE
Week Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Weekly
Easy Pace Brisk Pace Pace Pace Mileage
1 10 12 14 Off 12 40 15 103
2 10 13 15 Off 13 44 17 112
3 10 15 15 Off 15 48 18 123
4 11 16 19 Off 16 53 20 135
5 12 18 20 Off 18 59 22 149
6 13 19 23 Off 19 64 24 162
7 14 20 25 Off 20 71 27 177
8 16 20 27 Off 20 75 27 177
9 17 20 30 Off 20 75 32 194
Cent
Week 19 20 30 Off 10 5 Cent 184

1,516

RECOMMENDED - EASY CENTURY TRAINING
Week Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Weekly
Easy Pace Brisk Pace Pace Pace Mileage
1 6 10 12 Off 10 30 9 77
2 7 11 13 Off 11 34 10 86
3 8 13 15 Off 13 38 11 98
4 8 14 17 Off 14 42 13 108
5 9 15 19 Off 15 47 14 119
6 11 15 21 Off 15 53 16 131
7 12 15 24 Off 15 59 18 143
8 13 15 25 Off 15 65 20 153
9 15 15 25 Off 15 65 20 155
Cent
Week 15 15 25 Off 10 5 Cent 170

1,240

PS: I tried to make the columns line up; I hope you can read it anyways.

It seems to me that a schedule is an intensely personal thing based on events, goals, motivation, money, competitiveness, age, current fitness levels, and other stuff like work and family. Also, measuring results regularly is required to know if your current schedule is producing desired results. Even if you found Chris Hoy's schedule, could you use it?

I can't figure out how to do all that interval stuff: 5min this 2min that in zone X, repeat 5 times. How do you keep track of all of that?

I do:
- 15m, high intensity, hills
- 25m, low intensity, hills
- 15 or 25m, recovery, hills
- go to store, 10-20m, hills
- 50m, high intensity, hills
- 100m, high intensity, hills
- day off, no riding

Still looking for a flat where I live. I look at HR during the ride and record time, distance, avg speed and avg HR for the ride.

I am one week into a new regimen of 2 ea. 50mile + 1 ea. 100m; adding some weight workouts on the off days; have not adapted to training for a peak around events yet - that might come next year.

This is exactly what I was talking about!
I´m not looking to rip someones schedule off =).
Nor am I looking for THE plan to make me ride faster than a ferrari on speed.
Just looking for some inspiration to make up my own "masterplan"
So anyone else that doesn´t mind sharing their plan...
Feel free to do so.
Thanks again!