Well, this is the final 'peak' period of the season. Iceman in three weeks.
This past week I did start out good, but then it really slowed down. Saturday and Sunday was dominated by my advance scuba diving lessons. I was unable to get any trainer time either. I had basically 3 hours of training time. Although it was high intensity training, still not nearly enough. I will increase this weeks training to 8.5 hours. Here is the plan:
Monday: Normally this should be a day off, but that assumes you did a 2+ hour endurance ride on Sunday. I did not, so my butt get's in the saddle today.
Workout: A1: Anaerobic Intervals. On a trainer or flat course, do four to six intervals of three to five minutes each. Higher than normal cadence (+110). Heart rate target is high zone 5. Recovery is same as interval duration.
Tuesday: E2: Endurance Ride. Ride on a rolling hill course for 1.5 to 2 hours. Keep HR in Zone 2. If done on a trainer, shift gears to simulate rolling hills.
Wednesday: M2: Cruise Intervals. This is three to five intervals that are six to twelve minutes in length. There is a three minute recovery between intervals. Target HR is zone 4 and/or 5. My personal goal is 5 intervals at 12 minutes each.
Thursday: Recovery day off. If possible I may do a quick trail ride. I need to do some bike work so it might be a good ride to test the bike.
Friday: E1: Recovery Ride. 30 minutes at a recreational intensity.
Saturday: I am going to focus on two groups: Muscular Endurance and Anaerobic Endurance. These workouts are based on riding on the road or a trainer. If I ride on the trail, I may change to a workout that is more conducive to a trail.
Workout 1: M5: Threshold. Ride 40 minutes nonstop at HR zone 4 and zone 5. Time trial cadence, which for me is around 90 rpms (I think).
Workout 2: A3: Hill Intervals. Find a hill that takes about three minutes to climb and do four to six climbs at higher than normal cadence (+100). Stay seated. HR target is zone 5. Recovery by spinning easily down the hill and then three minutes at bottom.
I may do an A2: Pyramid Interval as well, especially if I'm on the trail. This workout is a KILLER on the trail. These intervals are 1-2-3-4-5-4-3-2-1 minutes long. Recovery is equal to the duration.
Sunday: E1: Recovery Ride. 30 minutes at recreational intensity.
First time on your blog, great stuff. Good info, love reading what other do for training. BTW, the week you outlines would leave me FRIED, how do you recover from that?
ReplyDeleteAre you planning on doing the M5 AND A3 on Saturday? Not the A2 as well.
BTW, my weakness is Muscular Endurance, maybe I need to put in some Saturdays like you do. Yikes!
I will be back, again, great blog!
Heh Kevin.
ReplyDeleteNo I won't do all three on Saturday. I will do A2 if I'm on a mountain bike trail. I would most likely to M5 as well. When riding on the road, there are more exercise options than riding on the trail.
Looking at the weather, it looks like I'll be on a trainer. ugh. :(