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So here is the specific program…
Yes it is structured for a professional, but all things are relative. We have had generalization so far and remember it's the training for the training that we do, and some would even say the training should be harder than the racing. If you can make this commitment and stick to the principles then you will be able to enjoy the BC Bike Race 'The Pacific Traverse'.

You should arrive to the event fit or very fit, and rested, let the event bring you to another level. Don't expect to be at your fastest at the beginning – and with this philosophy you will blow yourself away by finishing fitter and stronger than you ever thought possible.
Enjoy and if you have any questions please send them my way. Many of the answers are in the weeks ahead and the cliff notes. So read the whole thing, digest the ebb and flow, and then fire your questions at me.

A few tips:
• Adjust the program to suit your perceived feeling of exhaustion.
• Adjust the hours to your program, but emphasize the ideas and the periodization of the mileage and intensities.
• Cycle (rotate) different systems with a goal of overall aerobic capacity in mind. We don't really need any anaerobic activity so don't worry about that.
• % of HR (heart rate) is based on your maximum; apply principles mentioned; feel your breathing before your legs burn and back away from the burn.
• On hard weeks your legs will burn at the beginning, go easy to start. As you get fitter you will need longer to warm up.
• Enjoy the long sunny rides (hopefully they will be on nice days) and tour the neighborhood. A lot of the mileage is about capillary (small blood vessel) development and accustoming your butt to the seat.
• Learn to vary your speed - large and small easy and hard. Don't ride medium all the time. Structure and commitment…don't fear the unknown…be brave and set yourself up for success.

Download the full article including the specific day by day 11 week program here: ibikeride.com/images/stories/BCBikeRace11WeekTrainingProgram.pdf

Next up…a post race strategy.
Andreas Hestler

Andreas Hestler
1996 Olympian
5 Canadian National Titles
3 Time Winner of the Trans Rockies

Source: BC Bike Race - Andreas Hestler

Andreas is one of the most recognized athletes in the global endurance mountain biking scene and is a highly-respected ambassador of the sport and British Columbia. He has exploded in the epic stage race arena over the past few years and, for three years running, has won the TransRockies Challenge...each time with a different partner. The BC Bike Race is a seven day mountain bike stage race from Victoria to Whistler, BC, Canada

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