Getting started -- The elements of training -- Training intensity and volume -- Nutrition -- Equipment -- Event training plans -- 30-mile ride, level i (6-week plan) -- 100k- or 50-mile ride, level i (8-week plan) -- Century ride, level i (12-week plan) -- Century ride, level ii (12-week plan) -- Touring training plans -- Three-day tour, 25-30 miles per day, level i (10-week plan) -- Three-day tour, 40-50 miles per day, level i (12-week plan) -- Three-day tour, 40-50 miles per day, level ii (12-week plan) -- One-week tour, 60-80 miles per day, level i (12-week plan) -- One-week tour, 60-80 miles per day, level ii (12-week plan) -- Mountain bike training plans -- Weekend-warrior mountain biking, level i (12-week plan) -- Mountain bike racing, level ii (12-week plan) -- 100-mile mountain bike race, level i (16-week plan) -- 100-mile mountain bike race, level ii (14-week plan) -- 24-hour mountain bike racing on a team (6-week crash plan) -- Building foundation fitness -- Foundation fitness training plan, level i (12-week plan) -- Foundation fitness training plan, level ii (18-week plan) -- Supporting information -- Workout codes -- Strength training -- Stretching.