My training year ( started 980105 )
 
Thanks Joe Friel who thought me the importance of rest & restoration and periodization.( The Cyclist's Training Bible and many articles in VeloNews and Inside Triathlon see training links ) and Patrick Serra who thought me to be careful and listen to my body, and respect it, :-])as we are fragile during training periods. ( even at my cat 5 ½ level )
This is the first year ( out of three ) that I didn't get to ill to train in base 1 week 3. That means I will do betterwith 270 hours/year, than trying 350 hours and get ill and over trained, as my body can't adapt. But next year when I am 50 it will !
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E  = Endurance 
F = Force ( strength ) 
S = Speed 
P = Power 
ME = Muscular Endurance ( Time trial mostley aerobic work ) 
SE = Speed Endurance  ( Sprint, bridging, anaerobic work )    

Total 275.00 Hours/year               Percent                              Hours 

Type  
week Hours %     %      E     F     S    ME    SE    P     E     F     S    ME   SE    P  
     tot week periode  
  
Preparation  
    4.40  1,7%        78,0% 10,0%  8,0%             4,0%  3.38  0.28  0.22            0.11  
Base 1  
1   5.30  2,0%  8,5%  60,0% 23,0% 12,0%             5,0%  3.18  1.15  0.39            0.16  
2   6.36  2,4%                                            3.57  1.31  0.47            0.19  
3   7.25  2,7%                                            4.27  1.42  0.53            0.22  
4   3.51  1,4%                                            2.18  0.53  0.27            0.11  
Base 2  
1   5.46  2,1%  9,0%  57,0% 13,0%  8,0% 17,0%       5,0%  3.17  0.45  0.27  0.58      0.17  
2   7.09  2,6%                                            4.04  0.55  0.34  1.12      0.21  
3   7.58  2,9%                                            4.32  1.02  0.38  1.21      0.23  
4   3.51  1,4%                                            2.11  0.30  0.18  0.39      0.11  
Base 3  
1   6.19  2,3%  9,4%  50,0% 15,0%  5,0% 25,0%       5,0%  3.09  0.56  0.18  1.34      0.18  
2   7.25  2,7%                                            3.42  1.06  0.22  1.51      0.22  
3   8.15  3,0%                                            4.07  1.14  0.24  2.03      0.24  
4   3.51  1,4%                                            1.55  0.34  0.11  0.57      0.11  
Build 1  
1   7.09  2,6%  9,2%  37,0% 10,0%  5,0% 30,0% 13,0% 5,0%  2.38  0.42  0.21  2.08 0.55 0.21  
2   7.09  2,6%                                            2.38  0.42  0.21  2.08 0.55 0.21  
3   7.09  2,6%                                            2.38  0.42  0.21  2.08 0.55 0.21  
4   3.51  1,4%                                            1.25  0.23  0.11  1.09 0.30 0.11  
Build 2  
1   6.36  2,4%  8,6%  35,0% 10,0%  5,0% 30,0% 15,0% 5,0%  2.18  0.39  0.19  1.58 0.59 0.19  
2   6.36  2,4%                                            2.18  0.39  0.19  1.58 0.59 0.19  
3   6.36  2,4%                                            2.18  0.39  0.19  1.58 0.59 0.19  
4   3.51  1,4%                                            1.20  0.23  0.11  1.09 0.34 0.11  
Peak  
1   5.46  2,1%  3,8%  25,0% 10,0%  5,0% 30,0% 25,0% 5,0%  1.26  0.34  0.17  1.43 1.26 0.17  
2   4.40  1,7%                                            1.10  0.28  0.14  1.24 1.10 0.14  
Race  
    3.51  1,4%        20,0% 10,0%  5,0% 30,0% 30,0% 5,0%  0.46  0.23  0.11  1.09 1.09 0.11  
Transit  
    3.51  1,4%        80,0%  5,0% 10,0%             5,0%  3.04  0.11  0.23            0.11