Still trying to play catch up with my training so I'm altering this weeks schedule a bit. I'm still in the Build 2 phase so I need 8 hours. I highly doubt I'll get that.
Monday: Off (woohoo)
Tuesday: Power Workout: Suppose to do spin but didn't make it. Instead did a 1.5 hour ride on the road at moderate intensity. No specific intervals, just got out and road.
Wednesday: Off
Thursday: Muscular Endurance: 1.5 to 2 hour intervals on the road. Also 30 minutes of weight lifting at 5am.
Workout #1: Threshold. Ride 20-40 minutes in HR Zone 4-5a and at TT cadence. Flat road, stay in aerodynamic position.
Workout #2: Criss-Cross: Ride 20-40 minutes on mostly flat road, alternating between HR Zone 4 to 5a every 3 to 5 minutes. TT Cadence, aerodynamic position.
Friday: Off
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. However, this is the first day of visitation for my mom so I doubt I will get on the bike.
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