In the Mountain Bikers Training Bible, he (Friel) developed a program that is ultimately for racers because it's centered on peak performances at certain times for certain races. But I wasn't racing when I did it and it still worked great for me. It's just different intensities and different amounts of weight depending on where you are in the season. The weight workouts themselves are whole body rather than doing upper one day and lower another day. I did like that! He also has cardiovascular things in the book but I didn't pay as much attention to those so I can't say much about them. I really like the book though and refer back to it quite a bit when trying to decide how to evolve my lifting at various times.