Lance Armstrong's 3-Month Training Program

At the start of his Tour de France winning streak of seven in a row, no one could believe how in the world could a cancer patient win the biggest cycling race of the year, and do so in dominating fashion. The French to this day believes that Armstrong was a steroid user although he never once tested for any drug where as the majority of the competition has. They couldn't believe that a guy could simply work hard, and see such dramatic results. Well maybe they to should follow Armstrong's routine and see if they can get the same results:

Daily Training For December
Week 1 December 1-7, US Postal Service Team Training Camp

Week 2-4
3 x per-week weight training
w/ 1 hr of riding after each workout.

2 x per-week riding for 2-21/2 hours
with 150 HR ceiling, with CTS STOMP Intervals

3 x per-week road ride on normal bike for 3 hours
with 150 HR ceiling, high pedal speed, 95+ rpm's,
climbing in the saddle only.

1 x per-week on normal bike for 4 hours
with 150 HR ceiling, high pedal speed, 95+ rpm's,
climbing in the saddle only.

1 x per-week rest day-no riding

Heart Rate Training Levels: 150 Heart Rate Ceiling

Training Goals:
1. Aerobic Foundation Building
2. Resistance Training (weight work & CTS STOMP intervals)

---

Daily Training For November

Week 1-2
3 x per-week weight training

2 x per-week fix gear riding for 1.5-2 hours
with 145 HR ceiling

2 x per-week road ride on regular bike for 3-3.5 hours
with 145 HR ceiling, - High pedal speed, 90+ rpms

Week 3-4
3 x per-week weight training

2 x per-week fix gear riding for 1.5-2 hours
with 145 HR ceiling

2 x per-week road ride on regular bike for 3-3.5 hours
with 4-6 PowerStart's per-ride.

Full recovery between efforts.

Heart Rate Training Levels: 145 Heart Rate Ceiling

Training Goals:
1. Aerobic Foundation Building
2. Resistance Training (weight work)

---

Daily Training For October 1999

Week 1
3 x per-week weight training

4 x per-week fix gear riding for 1 1/2-2 hours
with 145 HR ceiling

2 x per-week road ride on normal bike for 2-21/2 hours
with 145 HR ceiling, high pedal speed, 95+ rpms

Week 2
3 x per-week weight training

4 x per-week fix gear riding for 1 1/2-2 hours with
145 HR ceiling

2 x per-week road ride on normal bike for 2-3 hours with
145 HR ceiling, high pedal speed, 95+ rpms

Week 3
3 x per-week weight training
4 x per-week fix gear riding for 1 1/2-2 hours
with 145 HR ceiling

2 x per-week road ride on normal bike for 3-31/2 hours
with 145 HR ceiling, high pedal speed, 95+ rpms

Week 4
3 x per-week weight training

4 x per-week fix gear riding for 1 1/2-2 hours
with 145 HR ceiling

2 x per-week road ride on normal bike for 3 1/2-4 hours
with 145 HR ceiling, high pedal speed, 95+ rpms
with 3 short flat sprints of 8 seconds each, full recovery between sprints.

[ LanceArmstrong.com ]