The Pete Plan is one of the best training schedules about. Oddly, in competitions you can select whichever drag setting you like, meaning 1 is not necessarily harder or easier than 10. I never got to the bottom of why this is before it started to screw my back up. Good while it lasted, though, and once you start using the proper 3 phase technique you drop about 5spm and get very knackered very quick.