Lance armstrong healthy living

04.05.2020
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Lance Armstrong’s Diet and Fitness Workouts

Lance Armstrongs Diet and Fitness WorkoutsLance Armstrong won the Tour de France a record-breaking seven consecutive years, from 1999 to 2005, and is the only cyclist ever to win seven times. What is most inspiring is that he overcame cancer, and then trained to levels that were previously unheard of to attain his amazing physical fitness, and the mental mindset required for long distance road racing.

Armstrong has some great athletic features that give him a competitive edge. He has a VO2 Max aerobic capacity of 83.8 ml/kg/min, which is higher than the average person’s 45. He has a resting heart rate of 32-34 beats per minute (bpm) with a maximum heart rate of 201 bpm. Many people’s resting heartbeat is over 60 bpm.

Armstrong does not just cycle, in 2006 he ran the New York Marathon, finishing in 2h 59m, and then in 2008 he ran the Boston Marathon in 2h 50m, finishing in the top 500.

Lance Armstrong’s Diet

Careful diet is essential, as carrying just 2 extra pounds can cost you a victory, and with such intensive training, good nutrition is essential. Cyclists aim to lose weight before the cycling events to ensure that they are as light as possible, but carry more weight during training to ensure that their muscles are getting enough nutrients to grow.

  • Fish or sushi – lots of good protein.
  • Lots of pasta during the racing season, but less carbs during the training season.

Breakfast:

  • Eggs – two scrambled eggs.
  • Fruit and fruit juice.

Lance Armstrong’s Cycling Workouts

During the height of his cycling career he adopted a 3 month training program based on a 4 week month (assume extra days at the end of each month are rest days). Full details are no longer available.

Lance Armstrong Workout – Month 1

First Week

  • 3 x per-week weight training – hang cleans, box step ups with heavy dumbbells, side lunges carrying heavy disc, dumbbell rows
  • 4 x per-week fix gear riding for 1 1/2-2 hours with 145 HR ceiling
  • 2 x per-week road ride on normal bike for 2-21/2 hours with 145 HR ceiling
  • high pedal speed, 95+ rpms

Second Week

  • 3 x per-week weight training
  • 4 x per-week fix gear riding for 1 1/2-2 hours with 145 HR ceiling
  • 2 x per-week road ride on normal bike for 2-3 hours with 145 HR ceiling
  • high pedal speed, 95+ rpms

Third Week

  • 3 x per-week weight training
  • 4 x per-week fix gear riding for 1 1/2-2 hours with 145 HR ceiling
  • 2 x per-week road ride on normal bike for 3-31/2 hours with 145 HR ceiling
  • high pedal speed, 95+ rpms

Fourth Week

  • 3 x per-week weight training
  • 4 x per-week fix gear riding for 1 1/2-2 hours with 145 HR ceiling
  • 2 x per-week road ride on normal bike for 3 1/2-4 hours with 145 HR
  • ceiling
  • high pedal speed, 95+ rpms with 3 short flat sprints of 8 seconds each
  • full recovery between sprints

Lance Armstrong Workout – Month 2

The training objectives for the second month are to build a solid aerobic foundation to prepare for the endurance requirements, and also to develop strength training to build stronger functional muscles that can work harder and receive increased quantities of oxygen. Training takes Heart Rate to the 145bpm ceiling.

First and Second Weeks

  • 3 x per-week weight training
  • 2 x per-week fix gear riding for 1.5-2 hours with 145 HR ceiling
  • 2 x per-week road ride on regular bike for 3-3.5 hours with 145 HR ceiling
  • High pedal speed, 90+ rpms

Third and Fourth Weeks

  • 3 x per-week weight training
  • 2 x per-week fix gear riding for 1.5-2 hours with 145 HR ceiling
  • 2 x per-week road ride on regular bike for 3-3.5 hours with 4-6 PowerStart’s per-ride
  • Full recovery between efforts

Lance Armstrong Workout – Month 3

First Week

US Postal Service Team Training Camp (details not known).

Remaining Weeks

During the last 3 weeks focus is on building on strength training, with emphasis on CTS STOMP intervals – which is simply hard cycling in a high gear to build functional leg strength and endurance – i.e. putting all the training together in preparation for racing. Training takes Heart Rate to the 150bpm ceiling.

  • 3 x per-week weight training with 1 hour of riding after each workout.
  • 2 x per-week riding for 2-2.5 hours with 150 HR ceiling, with CTS STOMP Intervals.
  • 3 x per-week road ride on normal bike for 3 hours with 150 HR ceiling, high pedal speed, 95+ rpm’s, climbing in the saddle only.
  • 1 x per-week on normal bike for 4 hours with 150 HR ceiling, high pedal speed, 95+ rpm’s, climbing in the saddle only.
  • 1 x per-week rest day. No riding, full rest. Massage, baths, sleep.

References and further reading:

Jon Wade studied Health Sciences at the Open University, specializing in Nutrition and Obesity. He has trained in many martial arts, including kickboxing, kung-fu and karate, has played cricket and plays badminton. He started weight training to support his martial arts during the 1990s and still lifts today. He has been researching and writing on fitness, weight training and health since 2006. 


lance armstrong healthy living
Rusty Armstrong-Healthy Living
Rusty Armstrong-Healthy Living
14. April um 06:52 ·

A friend’s beautiful story!

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31. Marz ·

Here is another scientific research report. I think this one might be one of the most amazing yet.

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28. Marz ·

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27. Marz ·

Here is another report on the science of Juice Plus

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17. Marz · Rusty Armstrong-Healthy Living13. Marz ·

It is more important right now than ever to have strong immunity. Be sure and consume a plant based diet, and add the concentrated fruit and vegetables from Juice Plus. Listen to Dr. Brown explain why.

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Rusty Armstrong-Healthy Living
13. Marz ·

It is more important right now than ever to have strong immunity. Be sure and consume a plant based diet, and add the concentrated fruit and vegetables from Juice Plus. Listen to Dr. Brown explain why.

Dr. F. Matt Brown urges the consumption of whole food nutrition through a plant based diet to improve the immune system and other health markers. Watch here.juiceplus.comSupport a healthy immune system with a plant based dietDr. F. Matt Brown urges the consumption of whole food nutrition through a plant based diet to improve the immune system and other health markers. Watch here.Dr. F. Matt Brown urges the consumption of whole food nutrition through a plant based diet to improve the immune system and other health markers. Watch here.
Rusty Armstrong-Healthy Living
5. Marz ·

I plan to share with you a series of videos reviewing the science behind Juice Plus. You know we now have 40 published peer-reviewed (most of which are double-blinded) in the medical journals. Here is one I hope you enjoy.

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12. Januar · How are you doing with setting your New Year’s Resolutions?How are you doing with setting your New Year’s Resolutions?
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I thought you might like to see this video about how our produce is grown and harvested.

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8. November 2019 ·

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7. November 2019 ·

We are very proud that Juice Plus is the most researched product in the world. Here is number 38.

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It was an amazing time attending our conference in Austin with 8000+ other people!

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We all care about lookin good. Here is a great video about how to make our skin healthier.

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I would love to have you take a look and consider joining our mission. It is such an amazing community of purpose-driven people.

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9. August 2019 ·

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lance armstrong healthy living


Lance Armstrong's Elusive Determination

Without Chris Carmichael, there'd be no Lance Armstrong. Without Lance Armstrong, there'd be no Chris Carmichael

BUILDING AN EMPIRE

The road keeps climbing, into the sky, into the mist.

Chris Carmichael is having a hard time with it. His riding partner dropped him on the very first pitch, just after Michael Jackson's ranch, and now Carmichael's alone, on a hill so steep he can barely stay upright. He tries to downshift, but he's already in his 25. Rising from the saddle, he rocks his team-issue Trek back and forth, gaining a few feet with each lurching pedal stroke. His sandy hair is plastered to his neck and sweat drips from the end of his freckled nose, even though the temperature is in the 40s. "Ooh," breathes Wendy, the massage therapist, who's driving a support van. "That looks painful."

Indeed. Even Lance Armstrong, Carmichael Training Systems' most famous client, hates Figueroa Mountain Road, which rises 4,500 feet above California's Santa Ynez Valley. The mud-smeared, crumbling asphalt reminds Carmichael of the worst of the Pyrenees, and today it's especially grim as a Pacific storm sweeps gray rain across the state. Once he could have aced this climb-this is a guy who survived the mountains of the Tour de France-but that was a couple of lifetimes, 10 pounds and one nasty broken leg ago. Now, at 42, he's getting smoked by a hairy-legged amateur from the Czech Republic. As Wendy eases the van past him, he doesn't even look up.

A full kilometer ahead, Pavel Popiolek, 38, spins comfortably up the mountain. "How is Chris enjoying?" he asks, barely suppressing a grin. "I hope he is not suffering."

It's day five of Popiolek's private camp with Carmichael, and the trash-talk has been escalating. But the $15,000 cost of the weeklong camp doesn't include the right to drop the coach; Popiolek's earned that, with long sessions on his CompuTrainer, pounding out the intervals Carmichael prescribed for him.

Three years ago, Popiolek trained when he could, raced when he felt like it, and never seemed to finish well. Then he found CTS on the Internet and ponied up $2,500 per month to retain Carmichael himself as his personal coach (which he could well afford, as the Czech Republic's leading importer of computer equipment). Last year Popiolek entered 20 races and won five of them-not bad for a guy with a wife, two kids and a $300 million business to babysit. This year he's aiming for the masters world championship in Austria-and to make Lance Armstrong's coach eat his dust.

You can't blame the coach for skimping on bike time, though. Since September 1999, CTS has grown from a three-person business headquartered in its founder's spare bedroom to a 115-employee operation that provides coaching and fitness and nutrition advice to more than 2,000 people. Even more astonishing: Less than 40 percent of those members are bike racers. The rest are triathletes, runners, recreational athletes and cyclists training for events such as centuries or charity rides.

This year, CTS is expanding into post-rehab fitness and nutrition counseling for HealthSouth HMO members, and into major-league sports training. In addition to coaching Armstrong, George Hincapie and other American cycling stars, Carmichael's been training Indy-car driver Eliseo Salazar and Montreal Canadiens hockey star Saku Koivu for a couple of years. Over the winter, he started negotiating to train the Philadelphia Flyers hockey team, the NBA's Miami Heat and baseball's Colorado Rockies.

MORE THAN A COACH
"I'm not a cycling coach," says the world's most famous bike coach. "I used to be-just a cycling coach."

Miguel Indurain won the Tour five times-but who remembers his coach? Or Jan Ullrich's? Did Greg LeMond even have a coach? Carmichael might have lingered in obscurity, too, except that his protege is the hero of the Lance Armstrong Story: The promising young racer was diagnosed with cancer in 1996, dropped by his French team in 1997, then returned in '99 to win the Tour de France four times straight, going on six. Suddenly everyone knew Carmichael as the engineer of one of the most amazing comebacks in sports history. Without Chris Carmichael, in fact, there might be no Lance Armstrong.

What's less widely known is that without Lance Armstrong, there would be no Chris Carmichael. Armstrong's illness transformed Carmichael's whole approach to coaching. Together, they've changed cycling-and, just maybe, if everything works out as Carmichael intends, they'll also change the entire concept of how people get fit. Carmichael's already trained the world's greatest bike racer. Now he wants to train the world.

Flash back to a rain-swept road in central France in March 1998, before David Letterman ever heard of Lance Armstrong. As the peloton churned along, one racer abruptly stopped pedaling, coasted to the roadside and climbed off his bike. Lance Armstrong was abandoning Paris-Nice, an early-season race he and Carmichael had identified as an important step in his return to the sport, now that his cancer was in remission.

A few hours later, in Colorado Springs, Carmichael's phone rang. It was a French reporter, looking for Armstrong. Carmichael was stunned. He hung up and tried Lance's cell phone, but got voice mail. He got voice mail for days. Finally Armstrong called him back and said, "I'm done. I can't do this anymore." The comeback was over.

Until then, Carmichael thought Armstrong's recovery had been going well. "He'd trained harder than he ever trained before, and he was in great shape," Carmichael says. But even a month after Paris-Nice, Carmichael still couldn't get Armstrong to unpack his bike from its carrying case.

"When he first told me he had cancer," Carmichael remembers, "I was shocked and devastated, but I could comprehend it. But this was strange-here he was, on the verge of the greatest comeback in sport, and he's quitting?"

Back home in Colorado Springs, Carmichael pulled out all of his star pupil's training logs, dating back to their first meeting in 1990 when Armstrong was a cocky 18-year-old phenom and Carmichael was the new head of the U.S. national team. Laying the notebooks out on the floor of his home, he compared Armstrong's training and testing with race results, looking for points where he'd either succeeded or fared poorly.

Zeroing in on the 1993 Tour, where Armstrong won a stage but failed to finish the race, Carmichael noticed a pattern. In one-day races, particularly in the early season or after long breaks from racing, Armstrong could beat anybody. But he failed to finish two of the four Tours he entered, despite training long and hard. In fact, the harder Lance trained, the worse he seemed to do. Late one night, while his wife was sleeping, it all came together for Carmichael: Armstrong had been overusing his anaerobic energy system, which filled his muscles with lactic acid and left him unable to recover. Even overtaxed, his anaerobic power was so awesome that he could win almost any one-day race, but it could never sustain him for a three-week race. His own physical gift was burning him out. But his aerobic power was sustainable-and undertrained.

SURVIVAL OF THE FITTEST
"It was like a huge light bulb turning on," Carmichael says. "I realized that all of his training had to point in one direction: toward his aerobic system."

He managed to coax Armstrong back onto the bike with a brand-new training plan. Instead of putting him through white-hot intervals that essentially mimicked racing conditions, Carmichael sent Armstrong on long, easy rides with a strict heart-rate ceiling. Instead of pushing big gears, he was to spin at high cadences-85 to 95 rpm to start-to keep his legs fresh. Gradually, Carmichael explained, he'd add brief, well-defined intervals that would boost Armstrong's power output at his lactate threshold (the point at which the body begins to produce lactic acid faster than it can be cleared). In hindsight, the benefit is obvious: Any cyclist who can produce power aerobically, while rivals tap their anaerobic systems, will stay fresher-and can drop them once they're gassed.

What Carmichael didn't realize was that his new, low-intensity regimen was something the average American cyclist-wallowing in confusion, without tradition or guidance-could do (and pay for). But first, he had a Tour to win.

He'd been there himself, as a member of 7-Eleven, the first American team to race the Tour de France. In 1986, the upstart Yanks stunned the cycling world by grabbing the yellow jersey on the first day-and then losing it that same afternoon in a crash-filled bonkfest of a team time trial. Carmichael made it through the Alps and the Pyrenees before falling victim to a stomach bug in Bordeaux, just a few days from Paris.

"He had his nose in the Tour," says former 7-Eleven team director Jim Ochowicz. "He saw what those guys had to do."

Carmichael wouldn't get another chance. That winter, while backcountry skiing on Mount Shasta with friends, his skis hit a patch of exposed rock and he fell. All his weight came down on his right knee, shattering the patella and splitting the femur lengthwise. It took 8 hours to get him off the mountain; he could barely breathe because a blob of fatty marrow had traveled to his lungs. The doctors refused to operate until the fat embolism cleared, so he lay in intensive care for more than a week. His father, a prominent Miami family physician, flew out to see him. "He told me later that he didn't think I'd make it through the first night," Carmichael says.

He did, but his cycling career was over, even if he wasn't prepared to admit it. He went home with his parents, who lived by a lake. Every morning he'd hobble to the dock, lie down and roll into the water. He'd swim for hours, hoping to keep his fitness. Six months later, he raced the world championships with a rod in his leg. He lasted two more seasons with 7-Eleven, undergoing knee surgery each winter. But when the doctors were finished, his right leg was a full inch shorter than his left, and his knee was a mess. Even today, he rides with a thick shim attached to his right shoe.

While Carmichael's official bio emphasizes his Tour ride and his place on the 1984 Olympic team, it was in other, more obscure races that his character as a cyclist was formed-from the tough South Florida crits of his teenage years to the suffocating heat and terrible roads of the Tour of Chiapas and the Tour of Venezuela, where he competed as a member of the U.S. B team. At the Peace Race, a dodgy skirmish amid the blight of Eastern Europe, he watched in horror as a Russian rider beside him removed both hands from the bar to tie his shoelaces-right before the peloton hit a cluster of potholes. In the ensuing pileup, Carmichael broke a collarbone.

In those races, he saw a sport that hands out cruel disappointment much more readily than it offers victory. And as a middle-of-the-pack rider, Carmichael came to understand precisely how far he was from reaching the front. "[Team leader] Andy Hampsten could go up the hill like a gazelle; it was almost too easy," Ochowicz says, "but Chris Carmichael had to prepare for weeks, and rest, and put his legs up, and hope he had a good day. He had to put a lot more preparation and thought into it."

FORGING A BOND
He also thoroughly analyzed the wins of other riders, like teammate Ron Kiefel's first-place finish in the early-season Trofeo Laigueglia and stage win in the Giro d'Italia in 1985. "Those were the days when everything went right," Carmichael says. "Everyone was prepared." His fun-loving exterior concealed a sharply observant mind. "He seems like a goofball," acknowledges former teammate Bob Roll, "but he's actually trying to figure things out, all the time."

Despite their success, the Americans still got little respect-which taught Carmichael yet another lesson. "Every time there was a crash, it was always 'the Americans,' " he says. "We could have been off the back, 2 miles away, and still it'd be our fault. So one thing we did have was a sense of, like, you know, f- you guys. We deserve to be here. We're gonna show you."

By 1990, racing in Europe was a memory for Carmichael. He'd traded down to the Schwinn-Wheaties team, and while he could still muster a good crit finish, the domestic scene wasn't satisfying. Then he got a call from national team director Jiri Mainus: Would he staff a national development camp for $350 a week?

Not long afterward, he went to work as coach of the U.S. men's national team. He shared an office with the junior team coach, a Danish ex-racer named Rene Wenzel. The two men, both new to coaching, had much in common. They worked all day together, ate dinner together and even roomed together for a while in Wenzel's house. "We were in 98 percent agreement on most things," Wenzel says. "He was, for lack of a better description, a yelling soccer coach. He was tough, for sure."

He needed to be. The U.S. program had stagnated since the 1984 Olympics. There had been no major wins in a long time. The office of the United States Cycling Federation wasn't even computerized. Ever the technophile, Carmichael brought his own laptop to work every day. On the bright side, there was a crop of promising young riders, including Steve Larsen, Bobby Julich, Kevin Livingston and the one those guys were all talking about, Lance Armstrong from Texas.

Trouble was, Armstrong was already under the wing of coaching legend Eddie Borysewicz, "Eddie B," who directed the Subaru-Montgomery trade team and was notoriously protective of his riders. In 1991, Armstrong entered the Settimana Bergamasca, a 10-day stage race in Italy, riding for the national team. Subaru-Montgomery was also there, and early in the race one of the Subaru-Montgomery riders, Nate Reiss, took the lead. Lance was in second, but Borysewicz told him to hold back and let Reiss win.

Carmichael told Armstrong to attack. He did, and by day's end he held the leader's jersey. Eddie B was angry, but Carmichael jumped to Armstrong's defense-winning his loyalty for good. Armstrong went on to win the race, and as he stepped down from the podium, Armstrong says, "Chris said to me that I would win the Tour de France someday. I thought he was nuts."

Until that moment, their relationship had been stormy. Armstrong would openly defy Carmichael, often doing the opposite of what he'd been told. He'd attack early, alone, then get beaten-and take it out on the coach. "He questioned why I was the coach, what I knew," Carmichael says. "There was a period where probably once a week he'd hang up the phone on me."

But Carmichael liked that-it showed spirit. "I've seen other athletes as gifted as Lance, but I wanted success from them almost more than they did."

"I really don't think Lance would even be racing bikes now if it wasn't for Chris," Wenzel says. "With a less knowledgeable, less experienced coach, Lance would have said 'Screw it,' and gone back to triathlon."

"Chris provided a passion for cycling that's contagious," says Armstrong. "He's been my coach, trainer and friend for more than a decade. I would not be a four-time Tour de France champion without him, and after so many years together we've come to know each other well. It's like cruise control in your car. You don't ask what speed it's set to."

FROM RIDER TO RETAILER
In Armstrong, Carmichael saw a reflection of himself: the guy who rode so hard nobody else wanted to train with him. The guy who worried about every detail and wrote it all down-the miles, the weather, how he was feeling, how he did in the weekend's races. Armstrong shared his all-consuming work ethic. "When Chris was at the Federation, I'd call at 5:30 in the morning and he'd be there," says his brother Kevin, an HIV doctor in Tucson.

For all the hard work, the results were slow in coming. Carmichael's first Olympics, in Barcelona in 1992, were a disaster. The U.S. men brought home only one cycling medal, Erin Hartwell's bronze on the track. Lance finished a disappointing 14th in the road race, for which Carmichael's still kicking himself; he now believes he failed to let Lance rest enough before the event. In those days, he sometimes trained his athletes too much, too hard. "Some of it was good," says former U.S. national team rider Frankie Andreu, who's ridden in the Olympics and the Tour. "But other things were crazy-really intense stuff in the early season, which is not the thing to do."

Carmichael managed to keep his USCF job despite the bad results-although he says he wished the brass had demanded more accountability. Redemption came in 1993, when Armstrong won the world championships, the U.S. pro championship in Philadelphia and a stage of his first Tour. Clearly, he was going places his coach had never been. In Wenzel's words, Lance became Carmichael's "golden bird."

"I've never said I was the best coach out there," Carmichael says. "I'm like the mechanic on an F-1. It's frickin' awesome."

Right before he left the Federation, in 1997-"to pursue other opportunities," as they always say in those situations-Carmichael had an interesting idea: Why not make USCF coaching available to rank-and-file members?

"Everybody thought I was crazy," he says. "You know: people paying for coaching?"

He forgot about it for a while. But after he left USCF to work with Lance (and design training programs for stationary-trainer company Cycle-Ops), he looked around America and, aside from the national program, he says, the profession of coaching almost didn't exist.

"It occurred to me that there were an awful lot of people who wanted to improve, and wanted coaching," he says, "but it wasn't accessible." When he'd started cycling, as a kid in Miami, there were cycling clubs and coaches everywhere, thanks largely to a bike-loving Cuban population. From an early age, he'd had coaches, riding partners and training programs.

He formed CTS in May 1999, before Armstrong's first Tour win, with wife Paige as his first employee. Their office was a spare bedroom; they had one phone line. "You had to hang up the phone or log off the computer to send a fax," he recalls. He and Paige decided to give the business until the end of the year, to see if it would work. Then Lance won the Tour, and everything changed. Suddenly cycling was hot, and Carmichael's company had a killer slogan: "Lance Armstrong calls him 'Coach.' Now you can, too."

Subscribers began trickling in. By late fall, he moved into a real office in downtown Colorado Springs. Before long, CTS had a half-dozen employees and almost 100 members. "We knew every member by name," recalls coach Jim Rutberg, who joined the company in late 1999. "There were high-fives all around the building every time somebody signed up."

Carmichael proved to be as dogged at publicity as he had been as a bike racer, plastering the CTS logo onto every cycling website he could find and buttonholing any journalist he saw. He signed up two top athletes in other sports, Ironman winner Peter Reid and Indy-car driver Eliseo Salazar. "He doesn't let stuff come to him," says Andreu, now an OLN Tour commentator. "He pursues it. He gets himself in USA Today, Sports Illustrated, he calls The New York Times. He throws CTS out there every chance he gets." He also wrote a training book, The Lance Armstrong Performance Program, that became one of the best-selling sports books for Rodale (BicyclinG's parent company).

AT THE TOP OF THE MOUNTAIN
Membership grew so fast that Carmichael brought in a real CEO, Jeff Webster, a former VP at the Kellogg Company. His wife Paige stopped working, and their son, Connor, was born in November 2001. (He has a 9-year-old daughter, Anna, from his first marriage.)

By mid-2001, CTS had 500 members and about 40 coaches, but a cloud hung over its future. A former junior national team rider named Greg Strock had filed a lawsuit accusing Rene Wenzel and another coach of doping him without his knowledge. The other coach was Carmichael, whom Strock claimed had given him an illegal cortisone injection in Spokane in 1990. The French authorities were investigating Armstrong and the Postal team for alleged doping, and in July 2001, 60 Minutes II aired a report on the case. Carmichael says he doesn't recall the Spokane incident, and that using banned substances "is something I've never done." He was never named as a party to the lawsuit. Armstrong and USPS were cleared by French authorities.

CTS remains the leader in a field it created, becoming the official coaches of the Leukemia Team in Training, the U.S. Paralympic cycling team and the MS 150 charity rides. Last year, CTS absorbed Triathlongold.com, a leading coaching company run by Canadian supercoach Lance Watson. Revenues have grown 100 percent a year, says Webster. "That's outrageous, in this climate," he crows.

In fact, if you charted the growth of CTS, it would look something like the profile of Figueroa Mountain Road, rearing up crazily from the valley floor. "I'm gonna get in shape this year," Carmichael had vowed at the start of the climb. "It doesn't look good when the coach is fat."

His 10-pound roll is the price of a booming business, a 2-year-old child and a few hundred thousand frequent-flyer miles (to say nothing of the braised lamb shank and pinot noir he had for dinner the night before). Winter camps are the only time he rides consistently. There's solace in the fact that his famous clients suffer in winter, too. "The Tour is won in December and January," Carmichael says. Lance is winning next year's Alpe d'Huez stage in Austin, while Hincapie pounds cobblestones in South Carolina. Over Christmas, Carmichael will spend 2 weeks in Austin with Armstrong. After the Postal team camp in January, Carmichael will return to Santa Barbara County for weeklong CTS camps in February and March, with 30 clients each paying about $3,000 for the week. (Downside: two more trips up Figueroa.) By spring, he'll be flying, just in time for Tuesday night masters races on Colorado Springs' velodrome. "You get three or four sprint finishes in a night," he says. And the velodrome's mercifully flat.

Of course, his own success could get in his way. A few months ago, he got a call from Miami Heat coach Pat Riley, who told him his trainers use The Lance Armstrong Performance Program. Discussions with the Flyers had ended, and were ongong with the Rockies, but Carmichael was already planning a new division of CTS to work with major-leaguers.

"There's little structured training in pro sports," Carmichael says. "They look at the off-season as exactly that: off. The first thing I focus on with a pro athlete is moving away from the idea of playing a game. A game is something Microsoft makes for a fat guy on a couch. Are you that person? Or are you an athlete?"

You don't have to dig hard to find the subtext: Carmichael is going to turn America's pampered professional sportsmen into real athletes-like cyclists.

And right now, his duel with Figueroa Mountain looks nothing at all like a game. Popiolek has reached the top, on a narrow strip of broken asphalt, far into the clouds, so he turns around and descends, and descends, and descends until he meets a sweaty Chris Carmichael, who is still climbing. They pull over and stop.

"I have beaten the Lance time!" Popiolek announces giddily. Armstrong normally rides Figueroa in "about an hour," Carmichael had said; Popiolek did it in 55 minutes, riding at the prescribed 80 percent effort.

"Chris," Popiolek says, "will you be going to the top of the mountain?"

Carmichael looks at him for a second.

"No, Pavel," he says evenly. "I've been there before."

-- BILL GIFFORD

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