Training Week: Oct 29th- Peak Period

Final peak week before entering race period.  Didn't do too bad last week, I think I put in about 7.5 hours.  The weather broke on Sunday so I spent close to three hours at Yankee Springs mountain bike trail. I really kicked my butt out there, my legs are still sore.

The upcoming race is roughly 28 miles so I worked on my race strategy on Sunday.  I think I will set up my Garmin with intervals.  I'm not sure yet, I just seem to ride a lot faster when doing intervals. 

I am going to tune it down this week to 6.5 hours.  The game plan is very similar to last week:

Monday:  OFF

Tuesday: Power workouts: 1 to 1.5 hours at high intensity (HR Zone high 4 to 5). 

• Workout #1:  45 minute spin class

• Workout #2:  M3-Hill Cruise Intervals.  12 minute intervals with 2 minute recovery.  I want to do however many it takes to put in 35 miles.  I will do this on the road. Target HR is Zone 4 and 5.  TT Cadence. 

Wednesday: 30 min recreational ride

Thursday:   1 hour E2- Endurance Ride.  On road or on trainer in Zone 3 to low 4.   

Friday:   Suppose to be an off day, but I might do an easy night ride.  Maybe a 45 minutes no real HR target.

Saturday:  Target today is power and anaerobic endurance.  My workouts will depend on where I ride.  I will most likely be at Yankee Springs again, maybe Robinettes.

• Workout #1: A7-Time Trial.  Find a loop that takes 10 to 20 minutes to complete.  Do 4 laps with 10 minute break between laps.  Try to go faster each lap.  The back loop at Yankee is PERFECT for this.  Robinettes is as well, but will be a KILLER workout there. 

•  Workout #2:  P3- Crit Sprints.  9 sprints, 35 seconds each, 5 minute recovery between. Again, Yankee back loop is perfect for this but doing this at Robinettes will kill you.  There is no recovery there.

Sunday:  30 minute recovery ride.

Have a good week.