Hi everybody,
I was wondering if anyone knew of a website with a rough weekly training schedual that didn't want a fee? Short of that, if anyone has a weekly schedual that seems to be working for long distance rides, please let me know. (I'm using the trainer right now if that makes any diff. It's really cold!)

Thanks

As noone has replied with a formal schedule yet here is an outline of how I very informally trained for 5-10 day tours last year (with daily tour milages ranging from 60-120).I went from doing little aerobics to riding 140 miles at least once a week between May and Sept and this was while training in So.Fl. heat and humidity.First the key is consistency and gradually increasing training milages as fitness and endurance improve particularly in the early stages.First build a base of training rides doing this consistently multiple times per week of at least half the distance of your long distance ride(s).The first month I trained to the point I could do a 30 mile ride multiple times per week very routinely and I occasionally did a 40 mile ride. This was enough to comfortably do a 7day tour with milages of 60-80 in early June.The next month I increased my training milages to 40 with an occasional 50 and then in early July did a 5day tour with milages of 60-100. The rest of the summer I did training rides in the 40-60 mile range and by September when the heat cooled to the 80's versus the 90's I started pushing for training milages of 60-90.Then by October I bumped it up even more doing 140 mile training rides.After I first did a 140 mile ride I did it two more times the same week to sort of consolidate my gains but that proved too much for my knees so I backed off to a 130 mile ride once a week and it was fine.Then in early Dec. I did a 10day tour with milages starting at 60 then finishing at 120.So to summarize I started slow but consistent in building up a base of training miles and avoid overtraining by pushing to fast then as my fitness and endurance improved I was a little more aggressive in increasing the training distances as well as the tour distances.With a trainer I would just focus on the time versus distance unless they have some way to calculate distance but above all just remember to make it enjoyable and not too much of a routine that you dread doing.If you are training for centuries or one day type distance rides you may be able to abbreviate and/or accelerate this schedule somewhat but again don't push too fast for milage increases at least initially in your training .

I'd recommend looking at some books on training and conditioning. Most with training schedules are oriented toward racing, but they always include endurance. So you can apply the principals and bias the program to suit your needs. Plenty of good books for less than $20 US, or go see what the local public library has.
The Clif notes version is lots of long, slow base miles (less than 65% MHR), like one extra long ride a week (a toughy if you're trainer-bound), then one power workout, one speed workout, and one anaerobic threshold workout per week. Easy recovery rides between. Recovery is the most overlooked and underappreciated aspect of any training program...overtraining wastes your time and delays progress.

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I'm convinced that the impact of consistant "base" work is huge for endurance. The year after I started bike commuting was a break-thru year in terms of endurance. What commuting had added to my routine was regular, low impact efforts, i.e. 5 relatively easy miles each morning and evening.
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