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)

Training in the lab - 15-min of warm-up (60,70,80%WR), 95%WR - group H or 100%WR - group C for 30-min and cool-down of 15-min at 60%WR. Training in the lab - 15-min of warm-up (60,70,80%WR), 95%WR - group H or 100%WR - group C for 35-min and cool-down of 15-min at 60%WR. Training in the lab - 15-min of warm-up (60,70,80%WR), 95%WR - group H or 100%WR - group C for 40-min and cool-down of 15-min at 60%WR