I did two 90 day sessions last winter and was in the best shape ever last spring. I slacked off during the cycling season I did the upper body and yoga workouts and ended the season with 3600 miles, 14 centuries, 1 double century. I started the program again in November and am in week 11 right now (2nd year). This program gets me in the best shape I have ever been. I supplement with running twice a week and riding on trainer when I can force myself to.