Week of 14th: Base 3 Starts

Base 3 starts this week.     

Monday:

GYM WORKOUT: Chest workout, Triceps and Biceps, cross training cardio (Basketball) and core class.  Total workout time: 2 hours.  No bike time today. 

Tuesday: 

FORM SPRINTS:  Bike on trainer.  10 sprints that last about 10 seconds each.  Focus on your form.  Rest 2 minutes between sprints.  Do this for 30 minutes.

ISOLATED LEG:   Bike on trainer.  Put one leg on pedal and pedal at 80-100 rpm until your leg is fatigued, then switch legs.  Focus on pedal technique.  Repeat 4 times (per leg).

Total workout time today should be around 1 to 1.25 hours.

Wednesday: 

GYM WORKOUT: Legs.  Cross train cardio (Basketball) and AB exercises: 2 hours total.

BIG GEAR CLIMBS: Shift bike to hardest gear possible, then do a 2 minute climb at 50 to 60 rpms.  2 minute recovery, then repeat.  Do this 12 times. 

Total workout time today should be about 3 hours, including gym time.

Thursday: 

ENDURANCE RIDE:  low intensity ride for 2 hours.  Does get very boring so I may break-up into two one hour rides. Total workout time today is 2 hours.

Friday: 

GYM WORKOUT:  Back and Shoulders.  Cross cardio (basketball) and core class: 2 hours gym time.

SPIN UPS:  Gradually increase cadence until your sprinting, then hold sprint for 30 seconds.  Recover for 3 minutes (during last minute you start to increase cadence so your sprinting at the end of recovery).  Do this 10x.

Total workout time today should be around 2.5 hours, including gym time.

Saturday:  

GYM WORKOUT: Swim for 30 minutes. Run 3 miles after spin class. 

SPIN CLASS:  90 minute extreme spin class.   If no spin class, then do the following:

TEMPO RIDE:  Ride 60 minutes without recovery in HR zone 3.  Stay in aerodynamic position.

Total workout time today should be 60 to 90 minutes.

Sunday: 

HILLY ENDURANCE:  Tough to do on a trainer, but set it up for a 4-5% grade or find a hill with same grade that takes several minutes to find (impossible in Michigan).  Stay seated and pedal at 60 rpms.  Use a gear that keeps your HR in zone 4-5.  Do 5 climbs 4 minutes long each.  Recovery 5 minutes after each climb.

TOTAL PLANNED HOURS:  6 hours of gym time and 6 hours on bike:  12 hours.