The programme.   - Montly programme , Yearly programme

We know that Edwards long term goal is to medal at the 2006 National Road Champs His mid term goal is a top ten finish in the 2005 National Road Champs. His short term goal is to improve his tactics.  

So we know where he wants to go.
A little research would tell us that the 2006 Road Nationals will be in Dunedin on an undulating course in the Palmerston area.
There are no huge climbs although it is exposed to the wind in some areas.
This suits Edward as he is reasonably strong on the flat and not a bad hill climber. It is a course for the strong all rounder.  

Now we know where he is going we need to look at where he is now  

Some physiological testing would give us an indication of his aerobic capacity and identify his heart rate training zones. (More on heart rate training later)

Given that Edward is relatively new to cycling we could assume that his aerobic capacity (base) needs to be increased firstly, then his strength (bike specific and Gym) and finally his race pace intensity.  

So in year one of Edwards 2 year plan I would focus on improving his aerobic capacity and introduce strength and speed.

 In his second year I would shift the focus to speed and power whilst maintaining his aerobic base and strength.  

In previous articles I have mentioned progressive overload and the importance of rest and recovery.

These are the principles I use in designing Edwards programme.  

The yearly programme (macrocycle) is divided into 4 week blocks (mesocycle) and 7 day cycles (microcycle).
You will note the principles of progressive overload and recovery throughout the year.  
 When designing Edwards programme, it is important to take into account his available training time
as well as other outside influences.
I ask for his maximum available training time per day. It is better that this figure reflects the true available time and not how much time he thinks he can spare. This is crucial because if Edward is struggling to complete the training he will become disheartened and may end up doing even less.