Automated Training Plan Spreadsheet: updated

TechnoBuddhist

I've just finished reading "The Cyclist's Training Bible" (3rd edition) and it's great. I love the methodical approach to the training. It's so methodical that I created a couple of spreadsheets to do a lot of the laborious stuff.

I've not automated any of the strength stuff(weights room workouts), but everything else is pretty much there. People who've read the book will get more out of them, but I'm sure that me or anybody else who's read the book will help and answer any questions.

Please check them out and gimme any feedback.
https://github.com/TechnoBuddhist/CyclistsTrainingSpreadsheets

or version 1(that might disappear in the future)

ProficienciesProfile.xls - fill in the questions and look at the summary. 38Kb Excel
AnnualTrainingPlanTemplateNoPwd.xls - Read the ReadMe worksheet. 187Kb Excel

UPDATE 19-08-2018
- I apologise, but I still never received any emails from the thread or the PMs I received. The site has been updated an I have changed my notification preferences so I SHOULD receive emails from comments in the thread!
- I have updated the spreadsheets from various comments below, new version is v2
- I've included both XLS(Excel) format and ODS(Open Document Spreadsheet) format for those that don't have Excel.
- I've uploaded the new versions of the spreadsheets to Github so they should not disappear again!!
https://github.com/TechnoBuddhist/CyclistsTrainingSpreadsheets Just use the Clone or Download button.
- I'm about to start reading Edition 5(2018) of the Bible and will release a new version of the spreadsheet if there are changes.
- based on comments by @bahzob I've added a couple of extra columns and I might add power as I'm currently looking into power training.

UPDATE 10/05/2012 -
- Removed password protection and relocated to new server
- Completed instruction 1. (I can't believe it's been mid sentence for 5 years!!!)
- unhid the WeeklyHrs and AnnualHrs worksheets

UPDATE 29/08/2008 - changed the hosting to one of my own domains instead of these free file hosts that get rid of the file whenever they want(fair enough since its free!). Anyway new links should work for many years to come!!

UPDATE 05/12/2007 - uploaded file again cos file host lost file! 3rd time lucky! Thanks Shakka. Happy Christmas everybody

UPDATE 17/10/2007 - changed the above links to a new file host, cos old one expired. Thx alipka.

UPDATE 20/08/2007 - 2 small bugs fixed. Now selects the correct number of weekly hrs for selected annual hours.

walsall_scott

Thanks bud . I too have read the 'cyclists training bible' and have picked up some useful stuff from there. I never went as far as creating a specific plan as the book suggests but your files may just help make that process easier for next season. Cheers.

TechnoBuddhist

I read it, liked lots of it and thought it was good stuff, but to manually do everything... forget about it!

The duration of each workout is all done for you, so the only thing you should have to do is to select the workouts that you want to do on a particular day; from the set of workouts that the book says you should be doing.

It takes into account your weaknesses and checks the correct boxes to train those weaknesses.

Hope it helps, although I'm sure I'm supposed to say that this is for my own personal use and you shouldn't be using it, just in case of some copyright mokum :roll:

alipka

Hi Technobuddhist,
Would it be possible for you to post the files again, the share has expired:(

thx,
Andrew

TechnoBuddhist

I've updated the links in the top post. Happy to hear your feedback if any.

popette

thanks very much. I had started a plan in Excel but hadn't manage to finish because it was taking too damn long! Thanks - this will save me a load of time.

TechnoBuddhist

No probs, you're welcome. No point in me keeping it all to myself.

It took me a while to do, but I always add extra fancy bits that aren't really needed. All suggestions welcome.

bahzob

Hi, downloaded these and found very helpful, used them for 2008 plan.

Couple of suggestions:
- I have extended the weekly schedule with columns to detail sessions to be done and actuals in terms of hours (by zone) and intensity.
- I train using a power meter so have added a watts column into the workouts column. (These come from Friels guide here http://www2.trainingbible.com/resources/trainwithpower.pdf)

- A nice to have would be capture overall HR or power and autocalculate zones for workouts e.g. M1 155-160bpm or 240-270W

Kirky

Hi, this is not a book I'v read - but it sounds like it's rated highly on here. Is it something you would recommend then?? Also, any idea what the latest edition is?? By the look of it it's the 3rd edition, but that was a few years ago now so wondered if there was a new one??

KIRKY

bahzob

Yes it is a good book and recommended for anybody thinking about starting a training program. I have the 3rd edition and think thats the latest. Only proviso is that training is based on HR and some cyclists (me included) prefer to use power based training. For us Friel has written a guide (see link above) that can be used in conjunction with his book.

TechnoBuddhist

Updated link to file cos the host wouldn't let the file download. Tried a 3rd file host and it works for now!

Merry Christmas everybody and good luck with the training.

BrenD

Hi,
It seems the links are dead - any way of me trying out the spreadsheets. Using the book takes a lot of time.....
Thanks, Bren

richa

Looks like new issues are on the way. Now I don't know whether to wait or not. Agggh

The Cyclist's Training Bible by Joe Friel (Paperback - Jan 2009)
A Companion to the Cyclist's Training Bible by Joe Friel (Paperback - Feb 2009)

richa

How does The Cyclist's Training Bible compare to:

Smart Cycling: Successful Training and Racing for Riders... by Arnie Baker
or
The Ultimate Ride: Get Fit,Get Fast,and Start Winning with the World's Top by Chris Carmichael and Jim Rutberg

I am looking for some interesting reading on training purely for 8hrs endurance (Marmotte).

TechnoBuddhist

I've updated the links to use my own domain instead of the free hosting offerings.

Rich A - I've not read either of the other 2 books so can't comment.

Good luck everyone.

trio25

Thanks for this, I have his book but this will make planning next year easier.

BrenD

Thanks for that. This is going to save me a lot of time planning next year's training.
Bren

hopper1

Wow...Perfect timing....
I started work today, with the intention of starting a training spreadsheet, having read the Friel book.
Luckily, I thought I'd surf first, and lo and behold, what do I come across!!!
Cheers, mate, you have truely saved me a lot of headaches
You are a star........
Just need to decide whether to buy a power meter( How much!! :shock: ), or a new Polar CS 600 with Power meter. Not so good, maybe, but would probably give me enough info. Think I'll post that for feed back/ opinion.

Thanks again

bootey

Thanks from a gracious mtber in Tassie Australia - these resources are excellent. I recently bought the 'Mountain Bikers Training Bible' and wanted to use some of the tools electronically - googled and walla peanut butter. If you are interested I have incorporated the workouts (and descriptions) to include MTB workouts and added in MTB specific proficiencies as well.
just let me know.

bobbyp

Thanks for the work you've done on this, a great effort and saved me loads of time.

One thing I have noticed is that there seems to be a problem with the base rest sessions. If I schedule a week as base-reset or build-rest I don't get any endurance or speed scheduled. Of course its possible I've misunderstood the book, not too hard.

Out of interest does anybody know whats changed in the 4th edition?

mclarent

bump

campagman

This spreadsheet is very useful. I have tried to tweek it but find that the worksheets are protected. Is there any way around this. Does Technobuddhist still post here?

tlw1

thanks - will have a look when (if) I sober up!

doyler78

campagman wrote:

This spreadsheet is very useful. I have tried to tweek it but find that the worksheets are protected. Is there any way around this. Does Technobuddhist still post here?

Give this a try.

http://www.mcgimpsey.com/excel/removepwords.html

rwalker68

i'm having trouble getting the build 1 work outs to populate in the spreadsheet. the formula looks exactly the same as for the other weeks, but it's giving me a #N/A error in the calculation. do you know any fixes to this?

Strippy

bootey wrote:

Thanks from a gracious mtber in Tassie Australia - these resources are excellent. I recently bought the 'Mountain Bikers Training Bible' and wanted to use some of the tools electronically - googled and walla peanut butter. If you are interested I have incorporated the workouts (and descriptions) to include MTB workouts and added in MTB specific proficiencies as well.
just let me know.

Hi!

Can you please send me that MTB version?

mtbroadbent

Anyway I could get an updated version of that excel file with the power zones? I train with power and just finished reading the Cyclists Training Bible. I'd love to have something like this to help me with the math and scheduling, but not good at excel. This is an amazing thread. I'm happy to compensate the author a little for sharing the finished product. Best of luck to everyone on their training this year.

Cheers,

Mike

duprein

Hi TechnoBuddhist!
Hi All!

I finished the "Bible" recently and found this spreadsheet which can save a lot of time for me. Unfortunately, I cannot download them (says 404 error). Does anyone still have them? If yes, could you please share once again, or just forward me per email?

Many thanks in advance for a great job and assistance!

Cheers,
Vlad

Lateformass

+1 on the spreadsheet
Thanks

robertsims

Any chance the links could be updated as this would be really helpful - thanks

Poppa Wheelie

RobertSims wrote:

Any chance the links could be updated as this would be really helpful - thanks

+1