White Rose Racing use's to guides for developing our training program Joe Friel's "The Cyclist's Training Bible" and "Serious Cycling" from Edmund Burke. Normal training consists of mostly bike time on the road but cross training such as running, hockey and weight training is also used. From this a base training program is created then each team member use it to create a unique program in order to meet specific goals, or weaknesses.

For diet and nutrition we use BMI (Body Mass Index) as a guide, this tool is very helpful to understand where you really are. It is a much better tool than just the bathroom scale for finding the correct weight for your height. Remember small meals 5 or 6 times a day, and yes eat your carbs! When going on long rides and this much training carbs are used and quickly. On the average 3 hour ride many members burn 1,700 to 2,300 calories (estimated per hr monitor) alone.

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