I'm about 155lbs, 5'9". In college, I was 10lbs lighter. My "strength" was climbing and uphill finishes. I could not sprint to save my life, had no time trial skills, and criteriums were wasted entry fees. On John's program, I've been able to improve my flatland power BIGTIME. I actually like criteriums now. I can be at the front for the last 3 laps and hold my own now. Before, with

5 laps to go, it was over for me. That's good for Southern California, the "criterium capital" of the country.

If your time isn't restricted and you have time to put in long hours, this program will still work for you because it's about power. If you want to be a better climber, time trialist or pursuiter, you'll make gains. Personally, I feel as good as most anyone for up to 2 hours at any race. Beyond that and I would have to add more time to my endurance rides and/or ergometer workouts. This works for me, as most Masters races aren't much longer than that.

As far as the workouts:

Every effort I do is specific to previous efforts and geared to make you stronger. Every day I have an E-mail with specific efforts based off of my old results. John uses statistics to evaluate my program. It's propeller head stuff. If you’re into math and graphs, you'll really find it interesting. I don't really take much interest in how he computes it all. I just see that I'm more rested and faster than I've ever been.

I could go on and on. I will tell you that I've known John since college and without a doubt can tell you he knows what he's doing. He's very committed to getting his riders to improve, and would be very involved with helping you get faster.

Some other thoughts:

I will admit that I had doubts as to how riding indoors and on a trainer would translate to road performance. I have friends who think of what I do as "spinning". This program is tailored to racers, not handlebar pushups, and not to mention its infinitely harder! Yes, riding indoors in Southern California may seem crazy. It’s tough to forego friendly training rides with the club. But again I’m reminded that the amount of time I used to commit to training was keeping me from having a "normal" life. What used to take 3 hours, now takes 45minutes. At the end of the day, it’s much easier to train when the improvement is as good on the road as it is on paper.