Many thanks to all those Organisations contributing to seeing this a Grand Event

Nepal Tourism Board	Nepal Army	Nepal Police
Triathlon & Multi Sports Magazine	Nepal Tourism Year 2011	Australian Government
Ethos Education	Ministry of Foreign Affairs	Nepal Tourist Police
Mountain Biking Association - Australia

RESISTANCE TRAINING PROGRAM AND STRETCHING EXERCISES

Press up or full press up on ball (advanced)
http://www.guyleechfitness.com/Body-Weight-Strength-Exercises/Push-Ups.html OR http://www.guyleechfitness.com/Swiss-Ball-Exercises/Full-Press-Up-on-Swiss-ball.html

Lying isometric shoulder set
http://www.guyleechfitness.com/Body-Weight-Strength-Exercises/Lying-Shoulder-Set.html

Lying oblique strengthening
http://www.guyleechfitness.com/Body-Weight-Strength-Exercises/Lying-Oblique-Strengthening.html

Abdominal crunches
http://www.guyleechfitness.com/Body-Weight-Strength-Exercises/Abdominal-Crunches.html

Ball crunches
http://www.guyleechfitness.com/Swiss-Ball-Exercises/Ball-crunch-in-press-up-position.html

Plank
http://www.guyleechfitness.com/Body-Weight-Strength-Exercises/Plank.html

Ball squats
http://www.guyleechfitness.com/Swiss-Ball-Exercises/Ball-Squats.html

Ball lumbar extension
http://www.guyleechfitness.com/Swiss-Ball-Exercises/Swiss-Ball-Lumbar-Extension.html

Swiss ball hamstring curls
http://www.guyleechfitness.com/Swiss-Ball-Exercises/Swiss-Ball-Hamstring-Curl.html

Lunges
http://www.guyleechfitness.com/Body-Weight-Strength-Exercises/Lunge.html

Calf raises or single leg calf raises
http://www.guyleechfitness.com/Body-Weight-Strength-Exercises/Calf-Raises.html OR http://www.guyleechfitness.com/Body-Weight-Strength-Exercises/Single-Leg-Calf-Raise.html

STRETCHING EXERCISES TO BE DONE DAILY

Chest stretch
http://www.guyleechfitness.com/Stretches/Chest-Stretch.html

Kneeling lat stretch
http://www.guyleechfitness.com/Stretches/Kneeling-Lat-Stretch.html

QL stretch
http://www.guyleechfitness.com/Stretches/QL-Stretch-Standing.html

Lying lumbar roll
http://www.guyleechfitness.com/Stretches/Lumbar-Rotation.html

Lying piriformis stretch
http://www.guyleechfitness.com/Stretches/Lying-Piriformis-Stretch.html

Kneeling hip flexor stretch
http://www.guyleechfitness.com/Stretches/Kneeling-Hip-Flexor-Stretch.html

Lying hamstring stretch
http://www.guyleechfitness.com/Stretches/Lying-Hamstring-Stretch.html

Lower limb neural mobilization
http://www.guyleechfitness.com/Stretches/Lower-Limb-Neural-Mobilization.html

Quad stretch
http://www.guyleechfitness.com/Stretches/Standing-Quad-Stretch.html

Calf stretch
http://www.guyleechfitness.com/Stretches/Calf-Stretch.html

MONDAY
Aerobic Surges Ride: Warm up for 15 minutes at warm up heart rate. Ride for 75 minutes at aerobic endurance pace over a flat to undulating terrain. Throughout this period complete 8 X 15 second efforts sprinting, recover by spinning back down to aerobic endurance pace – make most of these over paced efforts downhill or with a tailwind. Cool down as per warm up.
Resistance Training Program.

TUESDAY
Threshold Efforts: Warm up for 15 minutes, then complete 6 X 6 minute efforts at threshold intensity with a 2 minute aerobic endurance float between reps. Cool down as per warm up.

WEDNESDAY
Aerobic Endurance-Tempo Ride: Warm up for 10 minutes then ride for 90 minutes over an undulating to hilly terrain at aerobic endurance pace. During this period include 20-30 minute surge at 5-8bpm lower than threshold intensity in the midst of the ride. Cool down as per the warm up.

THURSDAY
Easy Recovery Spin: Spin for 75 minutes at warm up/cool down intensity.

FRIDAY
Strength-Endurance Ride: Warm up for 15 minutes. Complete 4 X 8 minute S-E repeats – seated with a cadence of 65-70rpm, follow each effort with a spin with a cadence of >95rpm at aerobic endurance intensity for 2 minutes . Cool down as per warm up.

SATURDAY
Easy Recovery Spin: Spin for 75 minutes at warm up/cool down intensity.

SUNDAY
Long Aerobic-Tempo Ride: Warm up for 15 minutes then increase the pace to aerobic endurance intensity for 3.5 hours over an undulating terrain with 5 X 8km surges to tempo pace spread throughout. Cool down as per warm up.

MONDAY
Aerobic Surges Ride: Warm up for 15 minutes at warm up heart rate. Ride for 120 minutes at aerobic endurance pace over an undulating to hilly terrain. Throughout this period complete 18 X 15 second efforts sprinting, recover by spinning back down to aerobic endurance pace – make most of these over paced efforts downhill or with a tailwind. Cool down as per warm up.
Resistance Training Program.

TUESDAY
Threshold Efforts: Warm up for 15 minutes, then complete 10 X 10 minute efforts at threshold intensity with a 1 minute aerobic endurance float between reps. Cool down as per warm up.

WEDNESDAY
Aerobic Endurance-Tempo Ride: Warm up for 10 minutes then ride for 180 minutes over an undulating to hilly terrain at aerobic endurance pace. During this period include a 90 minute surge to tempo pace in the midst of the ride. Cool down as per the warm up.
Resistance Training Program.

THURSDAY
Easy Recovery Spin: Spin for 120 minutes at warm up/cool down intensity.

FRIDAY
Strength-Endurance Ride: Warm up for 15 minutes. Complete 4 X 18 minute S-E repeats – seated with a cadence of 65-70rpm, follow each effort with a spin with a cadence of >95rpm at aerobic endurance intensity for 2 minutes . Cool down as per warm up.
Resistance Training Program.

SATURDAY
Easy Recovery Spin: Spin for 180 minutes at warm up/cool down intensity.

SUNDAY
Long Aerobic-Tempo Ride: Warm up for 15 minutes then increase the pace to aerobic endurance intensity for 7 hours over an undulating to hilly terrain. During this period include 5 X 18-20km surges to tempo pace spread throughout the ride. Cool down as per warm up.