Table 1.  Training program during the experiment
Day
 Microcyle 1 Microcyle 2 Microcyle 3 Microcyle 4
1
 Day off Day off Day off Day off
2
 T1 + 2h endurance training (60-75% of WRLT) T2 + 2h endurance training (60-75% of WRLT) T3 + 2h endurance training (60-75% of WRLT) Day off
3
 3h of endurance training 60-75% of WRLT with accent of speed (2x6x10s-max) 3:30h of endurance training 60-75% of WRLT with accent of speed (2x6x10s-max) 4h of endurance training 60-75% of WRLT with accent of speed (2x6x10s-max) 1h active recovery ride <55% WRLT
4
 T1 + 2h endurance training (60-75% of WRLT) T2 + 2h endurance training (60-75% of WRLT) T3 + 2h endurance training (60-75% of WRLT) 1h active recovery ride <55% WRLT
5
 Strength endurance (gym) Upper body
1h active recovery ride <55% WRLT		 Strength endurance (gym) Upper body
1h active recovery ride <55% WRLT		 Strength endurance (gym) Upper body
1h active recovery ride <55% WRLT		 Testing
6
 T1 + 2h endurance training (60-75% of WRLT) T2 + 2h endurance training (60-75% of WRLT) T3 + 2h endurance training (60-75% of WRLT)
7
 4h of endurance training (60-75% WRLT)with strength endurance(4x10min uphill; 95-105% WRLT) 4:30h of endurance training (60-75% WRLT)with strength endurance(4x10min uphill; 95-105% WRLT) 5h of endurance training (60-75% WRLT)with strength endurance(4x12min uphill; 95-105% WRLT)
T1- Training in the lab - 15-min of warm-up (60,70,80%WRLT), 95%WRLT – group H or 100%WRLT – group C for 30-min and cool-down of 15-min at 60%WRLT. T2- Training in the lab - 15-min of warm-up (60,70,80%WRLT), 95%WRLT – group H or 100%WRLT – group C for 35-min and cool-down of 15-min at 60%WRLT. T3- Training in the lab - 15-min of warm-up (60,70,80%WRLT), 95%WRLT – group H or 100%WRLT – group C for 40-min and cool-down of 15-min at 60%WRLT