Week of October 8 - Training: Build Phase

I think I took advantage of RR training last week.  Saturday and Sunday I did not get out on the bike.  However, I do have a good excuse.  I received my new Kenda Karma tires and Stan's Tubeless Conversion kit.  The instructions say that it takes less than 30 minutes even on the most difficult tires.  Well, a day and a half later I'm still working on them.  Just can't get them to seal good.  Right now they see to be holding, but we shall see. 

With the Iceman race coming up (Nov. 10), it's time to go back to work.  For the next two weeks, it's build time.  The goal for this week is between 7 to 8 hours of saddle time. 

Monday:  Technically this should be an off day, however I have the day off from work so I'm going to do Tuesday's workout, except I will do it on a mountain bike trail.  Cross my fingers that my new tubeless tires hold up (I am bringing two tubes and co2 with me). 

Tuesday: Power workouts: 1 to 1.25 hours at high intensity (HR Zone high 4 to 5). 

• Workout #1:  Hill Sprints.  12 sprints at 10 seconds each with 5 minute recovery between sprints.  This is to be done on the road, however I will be on a trail so I will just sprint up every hill I come too.  Sprints are done by standing on pedals.  Take 5 seconds to build up speed as you approach the hill. 

• Workout #2 (if time permits):  Jumps.  5 sets of 5 jumps with each jump lasting 15 seconds.  Standing during jump and use TT cadence.  1 minute recovery between jumps and 5 minute recovery between sets.

Wednesday: Endurance Ride.  1.5 hours in HR Zone 3. 

Thursday: Muscular Endurance Workouts:  1.5 hours at medium intensity (HR Zone 4 to low 5). 

• Workout #1:  Hill Cruise Intervals.  Done on the road or trail.  5 intervals at 10 minutes long  HR Zone 4 with TT cadence.  Do on a 2% to 4% grade hill. Do a 3 minute recover between intervals.  Make sure you have a solid warm-up.

• Workout #2: Shifting Intervals.  3 intervals 10 minutes long with 2 minute recovery between intervals.  Best done on the road since you want a flat terrain.  During the interval, ride in a low gear for 60 seconds at HR Zone 4, then shift to a higher gear for 30 seconds at HR Zone 5. Repeat this pattern for the entire interval.   

Friday:   OFF  :)

Saturday:  Anaerobic Endurance Workouts: 1 hour at High intensity (HR Zone 5). 

• Workout #1: Pyramid Intervals.  1-2-3-4-5-4-3-2-1 minutes long.  The recovery is equal to your duration.  Example, the first interval is 1 minute long with a 1 minute recovery.  Then a 2 minute interval with 2 minute recovery....so forth...  Done on the road or trail.

• Workout #2:  Lactate Tolerance Reps.  Do on an indoor trainer or on/off road to prepare for fast starts.  Find a slight uphill grade (1%-2%) or into the wind.  Do 5 sets with each set containing 4 reps of 30 seconds long.  Recovery is half the duration, or in this workout, 15 seconds.  Do a 5 minute recovery between sets.  Each rep is high cadence and high power.  This is training for fast starts. 

Sunday:  Endurance Ride.  2.5-3 hour ride in HR Zone high 3 to low 4. A portion of this ride can be used as a recovery ride.