Dr. Kenneth Cooper has a cycling plan in his "aerobics" books. It is based generally on your age, and is a 10 to 12 week progressive plan. By the end of the plan, you will have reached the level of "good" aerobic fitness, which Cooper defines as getting 30 to 35 aerobic "points" per week, and which Cooper recommends for everyone.<br><br><br><br>
For a chart on the aerobic "point" system itself, see the following page (cycling values are listed after walking values):<br><br><br><br><a href="http://www.cooperwellness.com/radio/BBAerobicsPointSystem.aspx" target="_blank">http://www.cooperwellness.com/radio/...intSystem.aspx</a><br><br><br><br>
For the actual plan, I'm afraid you'll have to look in one of Cooper's books, such as <b>The Aerobics Plan for Total Well-Being</b><br><br><br><br><a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&linkCode=ur2&camp=1789&creative=9325&tag=veggieboards.com-20&location=http%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2F0553346776" target="_blank">http://www.amazon.com/gp/product/0553346776</a><br><br><br><br>
The chart is one page and you can photocopy it if you can find the book at the library.<br><br><br><br>
BTW, Cooper recommends 50 points or more for athletes, and the information presented should enable you to plan a fitness program that continues where the 12 week chart leaves off.
