1. Willie's warm-ups were typically very moderate in intensity, the main concern was just getting his heart rate up and his blood pumping. It usually consisted of 10-15 minutes on the Elliptical Cross Trainer.

2. Willie was doing cardio just about everyday of the week, sometimes seven days straight. I would make Willie do 30-45 minutes cardio after every workout, for fat burning purposes. Willie also had a set schedule for his Cycling program, increasing his riding mileage every week until we were at 75 miles for the duration of one cycle.

3. Willie and I regularly trained 3 times a week, with occasional 4 day weeks where I felt it was needed. His exercises consisted of various workouts that focused on specific body parts.

Leg workouts: to overall benefit his riding abilities
Walking Leg Lunges
Squats
Leg Presses
Leg Extensions
Lying Leg Curls
Weighted Step-ups

Back workouts:
Bent Over Rows
Pull Ups
Chin Ups
One Arm Rows

Arm Workouts:
Dumbbell and Barbell Curls
Peacher Curls
Tricep Extensions
French Presses
Shoulder raises
Lateral raises
Front raises

Chest workouts:
Dumbbell Presses
Bench presses
Push-ups
Chest Flies

Core(Abdominal)training:
Hanging Leg Raises
Crunches
Leg Lifts
Side Oblique Bends

Willie also ran at least a mile which did not go toward his overall Cardio count. Even though Willie's over all focus - which I never pushed aside - was to ride in The Solvang Prelude: A Metric Century Race, I knew Willie still desired to look great, so I made sure even while attaining his Ultimate Goal, Willie would look the best he ever has, by changing his body composition and decreasing his bodyfat.

Willie and I held no special amount of time for our workouts, if on certain days I felt he was able to handle more intensity by going a little longer, I surely sent him away feeling dead tired. Over all I would say the workouts lasted between an hour to an hour and a half.