Week of the 27th - My Schedule

Next Race: September 23rd, Addison Oaks CPS Race #7

Period:  Build 2 

Goal is 7-8 hours of training.   

Monday: Off (woohoo)

Tuesday: Power Workout: Do Spin Class at 5:30 a.m.  Also 30 minutes of weight lifting prior to spin.

Wednesday: Off

Thursday: Muscular Endurance: 1.5 to 2 hour intervals on mountain bike trail.  Also 30 minutes of weight lifting at 5am.

Workout #1:  5 intervals, 10 minutes long, 3 minute rest between intervals.  Time trial cadence. HR Zone 4-5a. 

Workout #2:  Shifting Intervals.  Same as above, except shift between higher and lower gears every 30/60 seconds.  Start in lower gear, HR Zone 4-5a, for 60 seconds, then shift to higher gear, HR Zone 5c (near death) for 30 seconds.  3 minute recovery.  Time trial cadence.  TOTAL INTERVALS SHOULD NOT EXCEED 30 MINUTES.

5 minute recovery ride.

Friday: Suppose to be endurance ride, but have fantasy football draft.  :)  Gotta keep it fun.  Endurance ride should be 2 hours, low intensity on the road (HR zone 2-3).

Saturday:  Anaerobic Endurance: 1.5 to 2 hours, high intensity.

Road Riding:

Workout #1: on road, 6 intervals, 5 minutes each. Cadence should be higher than what is expected in mountain bike race.  HR Zone 5b.  Recover for 5 minutes between intervals. 

Workout #2: Pyramid: 1-2-3-4-5-4-3-2-1 minute intervals.  Recover is equal to the duration of the interval.  HR Zone 5b. Use flat road if possible.

Workout #3: Hill Intervals.  Find a STEEP hill that takes 3 minutes to climb, then do 3-6 climbs.  I will most likely do 3 since this will be the last workout.  Stay seated.  HR Zone 5b.  WORKOUT SHOULD NOT EXCEED 18 MINUTES.

Sunday:  Endurance:  2.5-3.5 hours on the road, medium intensity, which means HR Zone 3-4.