• An Easy-to-Follow User Guide Explaining How to Use the Plan
• Progressive & Specific On the Bike Drills, Intervals, and Workouts You Can Use this Off-Season and Years to Come! A True Investment in Your Health, Fitness and Cycling!
• Overview of Training Intensity Zones to Keep You on Track
• Day by Day Workout Prescriptions for Both On the Bike, Indoor Trainer and Cyclo-CORE and Cyclo-ZEN Integration Training
• BONUS: A Complete 12 Week Day by Day Training Journal

• You are primarily a fitness or recreational cyclist looking to progress your fitness and conditioning.

• You have been cycling for less than two years and are considering taking your cycling to the next level.

• Your primary goal is overall fitness improvement, weight loss or management, and new challenges to advance your love for cycling and fitness. You want to improve your strength, core fitness, flexibility, and overall health with a well organized plan.

• You have not utilized the CORE or ZEN Programs OR you need to work into these programs slowly.

• You are an "everyday cyclist" with minimal or limited time to train and are looking for a program to keep you on track.

This BEGINNER SYSTEM is great for anyone just getting into cycling and core training and will allow you to progress your fitness and cycling potential. This is not designed to turn you into a racer or a future Tour de France champion. It is designed to help you get more from your training time and give you the direction, balanced training and guidance you need to improve your overall health, fitness, and cycling enjoyment. You will lay a good core strength foundation, and develop the pedalling skills, technique and aerobic fitness needed to help advance you to higher levels of cycling fitness.

• You are an avid, fast recreational or masters level cyclist who is looking to advance your fitness and conditioning both on and off the bike.

• You have been cycling for more than two years and spend at least 5 or more hours riding per week.

• Your primary goal is to improve your leg strength, aerobic fitness, flexibility, and core strength, together in an organized and challenging format so you can dramatically improve your on the bike performance.

• You have a strong confidence and experience level with the Cyclo-CORE and Cyclo-ZEN Programs and are looking to combine these powerful workouts quickly and effectively.

• You are an "everyday cyclist" with minimal or limited time to train and are looking for a program to keep you on track.

With the INTERMEDIATE PLAN you will expand on your pedalling skills, leg strength, aerobic and anaerobic endurance as well as lay a solid foundation of core strength with more complex and challenging CORE/ZEN sets. You will be pushed into Zone 4 and Zone 5 intensity zones and have adequate rest and recovery periods to maximize your efforts. This will be the MOST common selection for my avid cyclists.

• You are an avid, fast recreational or masters level cyclist who is looking to advance your fitness and conditioning both on and off the bike.

• You have been cycling for more than two years , and want to improve but your work, life, and family obligations only allow you limited time (3-4 days/week) to train.

• Your primary goal is to improve your leg strength, aerobic fitness, flexibility, and core strength, together in an organized and challenging format so you can dramatically improve your on the bike performance.

• You have a strong confidence and experience level with the Cyclo-CORE and Cyclo-ZEN Programs and are looking to combine these powerful workouts quickly and effectively.

• You are an "everyday cyclist" with minimal or limited time to train and are looking for a program to keep you on track.

With the Limited Volume INTERMEDIATE SYSTEM you can accomplish all the goals of our standard INTERMEDIATE SYSTEM, only in less training time. We have gone out of our way to maximize your training and make sure you will improve your fitness as though you had twice as much training time. This is the PERFECT plan for people who want the results, but must focus on quality vs. quantity!

• You are a serious and experienced or competitive cyclist looking to take refine your strengths and conquer your weaknesses.

• You have been cycling for more than five years and spend a good deal of your time on the bike or using the CORE and ZEN programs to advance your fitness. You are looking for the next step and a well organized and professionally designed program to help get you there.

• Your primary goal is to further improve your leg strength, power potential, anaerobic and sprinting ability, core fitness, and everything in between. You're ready to work HARD!

• You are very confident with your use and experience with CORE and ZEN and want to maximize your training time with these powerful tools. You want to go HARD!

• You are an "everyday cyclist" with minimal or limited time to train and are looking for a program to keep you on track.

The ADVANCED SYSTEM is built to really take your years of experience and fitness level to it's highest this off-season. The combinations and exercise layouts in this plan are serious and require a very high level of confidence, fitness and experience from it's user. You do NOT have to be a racer to utilize this program, BUT you want to be the guy that everyone else is trying to catch up to in group rides! Or at least you will be soon! And you had better like to sweat!

"Your Core and Zen programs and 12 week plan has definitely put me on a new plateau. I have been following the program fairly consistently since last spring and for the first time in many years, I can comfortably touch my toes and, more importantly, have eliminated most of the back pain I typically fight. This, as well as the increased strength I've gained, have helped me feel confident in making the decision to do my first Ironman next summer, Ironman France. I will look forward to continuing work on your program all winter as I prepare for the big event. Thanks again," --Eric Wagenknecht

"For over a year I have been using your core and zen workouts and have gotten meaningful results. I have to admit that I don't use them as much as I should. Luckily, I got re-inspired as of late and started using the 12 week plan along with your cyclo-fuel nutrition and all I can say is THANK YOU for pressing me to stick with it! Ive dropped about 20 pounds and am riding with the strong riders in my group and in the hills. That's a first. Now I feel like I'm just getting started and look forward to every ride again. Thanks." --Wilson Denton

Graeme – I am entering my season after using your off-season intermediate plan (& cyclo core/zen programs) for the first time.  My results have been amazing!  I use a standard 50km ride as my test, and last month I hit my best time ever!  I have improved my time from the end of last season by 11%!! I’ve never had a better time for this ride.  Both my cycling fitness and strength has improved tremendously – I can now climb and maintain intensity for longer periods.--James Leos

I used the intermediate program last year, and was VERY happy with the results!  To me, the biggest benefit was an overall feeling of total body fitness, not just in my cycling specific areas.  For the first time since playing Lacrosse in college (15 years ago...) I had tight obliques, strong abs, and my back was not sore every day, even with my scoliosis!  Plus, the yoga components gave me a sharper mental focus and a nice sense of relaxation daily. --Tom Robinson

"Graeme - If it wasn't for the 12 Week Off-Season Training Plan I wouldn't feel as good as I do this time of year. The program helped focus more on my Core and has paid divedends every since. With two more rides this year, The Whiteny Classic (135 miles, 15,400 ft of elevation) and the Solvang Double Century I know that I will finish fine because of my Off-Season training. Thanks again."--Tony DiLorenzo, Cyclysm Adventures

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The "Everyday Cyclists" of TEAMCycloCORE.com

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The TEAMCycloCORE and All of it's contents are presented by Graeme Street, Owner of 21st Street Connection, LLC. and Cyclo-Core.com Copyright 2006. All Rights Reserved.

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