| Summary |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
Week 1
Bike 13:30
Day Off 0:00
Other 0:00
Hours
13:30/13:06/0:00
Build 2 -week 2 |
4/4/2005
| Other |
| weekly goals: 1. group ride or hard ride on saturday 2. hill
sprints on tuesday Long ride on sunday |
|
4/5/2005
| Bike 2:00 P2a |
| BT: Hill sprints. On 3-5% hill do 5-7 x 8-12 second, all-out
sprints (3 minute recoveries). Sit & stand. 90+ rpm.
Otherwise heart rate zones 1-2. |
|
4/6/2005
| Bike 1:30 E1b |
| Very easy recovery spin on a mostly flat course in small chain
ring. Heart rate zone 1. Light on the pedals. Comfortably high
rpm focusing on pedaling skills. |
|
4/7/2005
| Bike 2:00 P1a |
| Ride mostly with heart rate in zones 1-2 on rolling course.
Seated on hills. Include several powerful 10 pedal- revolution
jumps. |
|
4/8/2005
| Bike 1:15 E1b |
| Very easy recovery spin on a mostly flat course in small chain
ring. Heart rate zone 1. Light on the pedals. Comfortably high
rpm focusing on pedaling skills. |
|
4/9/2005
| Bike 2:45 A3d |
| BT: On 6-8% hill do 4-5 x 90 seconds. The first 60 seconds of
each stay seated. Stand for the last 30 seconds of each. Achieve
the heart rate 5c zone by the top (3-minute recoveries). Then
ride 20 minutes at heart rate 4-5a zone on a rolling course.
Cool down. |
|
4/10/2005
| Bike 4:00 E3d |
| Ride how you feel. If tired ride in 1-2 zones alone. If fresh
ride in all zones and may be a group ride. Be smart! |
|
Week 2
Bike 13:00
Day Off 0:00
Other 0:00
Hours
13:00/13:06/0:00
Build 2 -week 3 |
4/11/2005
| Other |
| weekly goals: 1. group ride or hard ride on saturday 2. hill
sprints on tuesday 3. Practice race on wednesday |
|
4/12/2005
| Bike 2:00 P2a |
| BT: Hill sprints. On 3-5% hill do 5-7 x 8-12 second, all-out
sprints (3 minute recoveries). Sit & stand. 90+ rpm.
Otherwise heart rate zones 1-2. |
|
4/13/2005
| Bike 1:00 A3h |
| BT: Group ride. Treat parts of this as a race. Ride
aggressively. Experiment with race strategies and test yourself. |
|
4/14/2005
| Bike 2:00 P1a |
| Ride mostly with heart rate in zones 1-2 on rolling course.
Seated on hills. Include several powerful 10 pedal- revolution
jumps. |
|
4/15/2005
| Bike 1:15 E1b |
| Very easy recovery spin on a mostly flat course in small chain
ring. Heart rate zone 1. Light on the pedals. Comfortably high
rpm focusing on pedaling skills. |
|
4/16/2005
| Bike 2:45 A3d |
| BT: On 6-8% hill do 4-5 x 90 seconds. The first 60 seconds of
each stay seated. Stand for the last 30 seconds of each. Achieve
the heart rate 5c zone by the top (3-minute recoveries). Then
ride 20 minutes at heart rate 4-5a zone on a rolling course.
Cool down. |
|
4/17/2005
| Bike 4:00 E3d |
| Ride how you feel. If tired ride in 1-2 zones alone. If fresh
ride in all zones and may be a group ride. Be smart! |
|
Week 3
Bike 7:30
Day Off 0:00
Other 0:00
Hours
7:30/7:47/0:00
Build 2 -week 4 |
4/18/2005
| Other |
| Weekly goals 1. sit in on wednesday practice race. 2. Keep
total hours under 8 hours. 3. Do a 3 hour ride over the weekend |
|
4/19/2005
|
4/20/2005
| Bike 1:00 A3g |
| BT: Group ride. sit in at heart rate 1-3 zones as much as
possible suck wheel and work on bike handling. |
|
4/21/2005
| Bike 1:30 E2d |
| Ride primarily at 1-2 zones on a rolling course. Mostly in
saddle on hills to build & maintain hip strength. Small and
big chain rings. |
|
4/22/2005
|
4/23/2005
| Bike 2:00 E1e |
| Ride in 1-2 zone, mostly 1 zone. Flat course. Low
effort--light on pedals. Comfortably high rpm. |
|
4/24/2005
| Bike 3:00 E3d |
| Ride how you feel. If tired ride in 1-2 zones alone. If fresh
ride in all zones and may be a group ride. Be smart! |
|
Week 4
Bike 3:30
Race 4:00
Day Off 0:00
Other 0:00
Hours
7:30/7:47/0:00
Race |
4/25/2005
| Other |
| Weekly goals: 1. DO short intervals on tuesday and thursday on
race bike.2. Complete pre- race warmup 3. Be sure to eat right
after the RR |
|
4/26/2005
| Bike 1:00 A5c |
| After warming-up do 4 x 90 seconds at race effort (3.5-minute
recoveries). Cool down very easily and stretch. |
|
4/27/2005
|
4/28/2005
| Bike 1:00 P5a |
| On race bike set-up, do 7-10 x 8-12 second, max- effort
sprints (3-minute recoveries). Good warm-up and cool down.
Otherwise heart rate zones 1-2. |
|
4/29/2005
| Bike 0:30 E1e |
| Ride in 1-2 zone, mostly 1 zone. Flat course. Low
effort--light on pedals. Comfortably high rpm. |
|
4/30/2005
| Race 3:00 None |
| Race larry schwartz age based RR |
| Bike 0:30 WU |
| Do the race specific Warm Up. VERY IMPORTANT http://www.cyclingscience.org/warmup.htm |
|
5/1/2005
| Race 1:00 None |
| Race age based crit |
| Bike 0:30 WU |
| Do the race specific Warm Up. VERY IMPORTANT http://www.cyclingscience.org/warmup.htm |
|
Week 5
Bike 12:57
Day Off 0:00
Other 0:00
Hours
12:57/13:06/0:00
Build 2 -week 2 |
5/2/2005
| Other |
| Weekly goals: 1. hill sprints on tuesday 2. practice race or
group ride on tues or thursday 3. Hard efforts or group ride on
saturday |
|
5/3/2005
| Bike 1:57 P2a |
| BT: Hill sprints. On 3-5% hill do 5-7 x 8-12 second, all-out
sprints (3 minute recoveries). Sit & stand. 90+ rpm.
Otherwise heart rate zones 1-2. |
|
5/4/2005
| Bike 1:00 A3h |
| BT: Group ride. Treat parts of this as a race. Ride
aggressively. Experiment with race strategies and test yourself. |
|
5/5/2005
| Bike 2:00 E1b |
| Very easy recovery spin on a mostly flat course in small chain
ring. Heart rate zone 1. Light on the pedals. Comfortably high
rpm focusing on pedaling skills. |
|
5/6/2005
| Bike 1:15 E1b |
| Very easy recovery spin on a mostly flat course in small chain
ring. Heart rate zone 1. Light on the pedals. Comfortably high
rpm focusing on pedaling skills. |
|
5/7/2005
| Bike 2:45 A3d |
| BT: On 6-8% hill do 4-5 x 90 seconds. The first 60 seconds of
each stay seated. Stand for the last 30 seconds of each. Achieve
the heart rate 5c zone by the top (3-minute recoveries). Then
ride 20 minutes at heart rate 4-5a zone on a rolling course.
Cool down. |
|
5/8/2005
| Bike 4:00 E3d |
| Ride how you feel. If tired ride in 1-2 zones alone. If fresh
ride in all zones and may be a group ride. Be smart! |
|
Week 6
Bike 12:57
Day Off 0:00
Other 0:00
Hours
12:57/13:06/0:00
Build 2 -week 3 |
5/9/2005
| Other |
| Weekly goals: 1. hill sprints on tuesday 2. practice race or
group ride on tues or thursday 3. Hard efforts or group ride on
saturday |
|
5/10/2005
| Bike 1:57 P2a |
| BT: Hill sprints. On 3-5% hill do 5-7 x 8-12 second, all-out
sprints (3 minute recoveries). Sit & stand. 90+ rpm.
Otherwise heart rate zones 1-2. |
|
5/11/2005
| Bike 1:00 A3h |
| BT: Group ride. Treat parts of this as a race. Ride
aggressively. Experiment with race strategies and test yourself. |
|
5/12/2005
| Bike 2:00 E1b |
| Very easy recovery spin on a mostly flat course in small chain
ring. Heart rate zone 1. Light on the pedals. Comfortably high
rpm focusing on pedaling skills. |
|
5/13/2005
| Bike 1:15 E1b |
| Very easy recovery spin on a mostly flat course in small chain
ring. Heart rate zone 1. Light on the pedals. Comfortably high
rpm focusing on pedaling skills. |
|
5/14/2005
| Bike 2:45 A3d |
| BT: On 6-8% hill do 4-5 x 90 seconds. The first 60 seconds of
each stay seated. Stand for the last 30 seconds of each. Achieve
the heart rate 5c zone by the top (3-minute recoveries). Then
ride 20 minutes at heart rate 4-5a zone on a rolling course.
Cool down. |
|
5/15/2005
| Bike 4:00 E3d |
| Ride how you feel. If tired ride in 1-2 zones alone. If fresh
ride in all zones and may be a group ride. Be smart! |
|
Week 7
Bike 6:15
Race 4:00
Day Off 0:00
Other 0:00
Hours
10:15/11:30/0:00
Peak -week 1 |
5/16/2005
| Other |
| Weekly goals: 1. sprints on race bike setup 2. complete pre
race WU 3. good nutrition on saturday especially- eat after race |
|
5/17/2005
| Bike 2:00 E1e |
| Ride in 1-2 zone, mostly 1 zone. Flat course. Low
effort--light on pedals. Comfortably high rpm. |
|
5/18/2005
| Bike 1:15 P5a |
| On race bike set-up, do 7-10 x 8-12 second, max- effort
sprints (3-minute recoveries). Good warm-up and cool down.
Otherwise heart rate zones 1-2. |
|
5/19/2005
| Bike 2:00 E1b |
| Very easy recovery spin on a mostly flat course in small chain
ring. Heart rate zone 1. Light on the pedals. Comfortably high
rpm focusing on pedaling skills. |
|
5/20/2005 |
5/21/2005
| Bike 0:30 WU |
| Do the race specific Warm Up. VERY IMPORTANT http://www.cyclingscience.org/warmup.htm |
|
5/22/2005
| Bike 0:30 WU |
| Do the race specific Warm Up. VERY IMPORTANT http://www.cyclingscience.org/warmup.htm |
|
Week 8
Bike 3:30
Race 4:00
Day Off 0:00
Other 0:00
Hours
7:30/7:47/0:00
Race |
5/23/2005
| Other |
| Weekly goals: 1. sprints on race bike setup 2. complete pre
race WU 3. good nutrition after and during races. |
|
5/24/2005
|
5/25/2005
| Bike 1:30 P5a |
| On race bike set-up, do 7-10 x 8-12 second, max- effort
sprints (3-minute recoveries). Good warm-up and cool down.
Otherwise heart rate zones 1-2. |
|
5/26/2005
| Bike 1:00 E1a |
| Very easy recovery spin on a flat course. Best on road bike.
Small chain ring only. |
|
5/27/2005 |
5/28/2005
| Bike 0:30 WU |
| Do the race specific Warm Up. VERY IMPORTANT http://www.cyclingscience.org/warmup.htm |
|
5/29/2005
| Bike 0:30 WU |
| Do the race specific Warm Up. VERY IMPORTANT http://www.cyclingscience.org/warmup.htm |
|
Week 9
Bike 5:30
Race 1:00
Day Off 0:00
Other 0:00
Hours
6:30/0:00/0:00
Transition |
5/30/2005
| Bike 0:30 WU |
| Do the race specific Warm Up. VERY IMPORTANT http://www.cyclingscience.org/warmup.htm |
| Other |
| weekly goals: 1. Take the week easy. 2. group ride on saturday |
|
5/31/2005
| Bike |
| Ride ( or don't ride) as you feel these 3 days. Do not over do
it. It is Ok if you do not ride AT ALL these 3 days |
|
6/1/2005
| Bike |
| Ride ( or don't ride) as you feel these 3 days. Do not over do
it. It is Ok if you do not ride AT ALL these 3 days |
|
6/2/2005
| Bike |
| Ride ( or don't ride) as you feel these 3 days. Do not over do
it. It is Ok if you do not ride AT ALL these 3 days |
|
6/3/2005
|
6/4/2005
| Bike 3:00 A3h |
| BT: Group ride. Treat parts of this as a race. Ride
aggressively. Experiment with race strategies and test yourself. |
|
6/5/2005
| Bike 2:00 E3d |
| Ride how you feel. If tired ride in 1-2 zones alone. If fresh
ride in all zones and may be a group ride. Be smart! |
|
Week 10
Bike 4:30
Race 3:00
Day Off 0:00
Hours
7:30/9:38/0:00
Build 1 -week 2 |
6/6/2005
|
6/7/2005
| Bike 1:30 P5a |
| On race bike set-up, do 7-10 x 8-12 second, max- effort
sprints (3-minute recoveries). Good warm-up and cool down.
Otherwise heart rate zones 1-2. |
|
6/8/2005
| Bike 1:30 A5c |
| After warming-up do 4 x 90 seconds at race effort (3.5-minute
recoveries). Cool down very easily and stretch. |
| Bike A3h |
| BT: Group ride. Treat parts of this as a race. Ride
aggressively. Experiment with race strategies and test yourself. |
|
6/9/2005
| Bike 1:00 E1a |
| Very easy recovery spin on a flat course. Best on road bike.
Small chain ring only. |
|
6/10/2005 |
6/11/2005
| Bike 0:30 WU |
| Do the race specific Warm Up. VERY IMPORTANT http://www.cyclingscience.org/warmup.htm |
|
6/12/2005
|
Week 11
Hours
0:00/13:45/0:00
Build 1 -week 3 |
6/13/2005 |
6/14/2005 |
6/15/2005 |
6/16/2005 |
6/17/2005 |
6/18/2005 |
6/19/2005 |
Week 12
Hours
0:00/7:47/0:00
Build 1 -week 4 |
6/20/2005 |
6/21/2005 |
6/22/2005 |
6/23/2005 |
6/24/2005 |
6/25/2005 |
6/26/2005 |
Week 13
Hours
0:00/12:23/0:00
Base 3 -week 1 |
6/27/2005 |
6/28/2005 |
6/29/2005 |
6/30/2005 |
7/1/2005 |
7/2/2005 |
7/3/2005 |