Week of the 7th Training: Base 2 Period

This is the final week of Base 2 Period.  Here is my training plan:

Monday: Gym Workout: Chest workout, Triceps and Biceps, cross training cardio (Basketball) and core class.  Total workout time: 2 hours

Tuesday:  Total workout time: 1.25 hours

SPIN-UPS:  Bike on trainer.  Set to light resistance then every 5 minutes, spin up to max cadence and hold for 30 seconds.  Max cadence is as fast as you can without bouncing.  Do this for 45 minutes. 

FIXED GEAR:  Using a gear appropriate for your strength level (using small chain ring and largests COG) so you can pedal at 90 rpms and stay in HR Zone 2.  Do this for 30 minutes

Wednesday:  Gym Workout: Back and Shoulders.  Cross train cardio (Basketball) and core class: 2 hours total.

TEMPO RIDE: Bike on trainer.  Ride for 60 minutes in HR Zone 3 with no recovery.

Thursday:  OFF

Friday:  Gym Workout:  Legs.  Cross cardio (basketball) and core class: 2 hours total gym time and 45 minutes bike time.

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 2 times.

FIXED GEAR:  Using a gear appropriate to your strength (using small chain ring and largest COG) so you can pedal at 90 rpms. Stay in HR Zone 2.  Do this for 20 minutes.

Saturday:   90 minute spin class.  If no spin class, then do a 60 minute tempo ride (see Wednesday's workout).

Sunday:  No gym.  Bike on trainer.  Force Workouts:

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. 

TOTAL PLANNED HOURS:  6 hours of gym time and 5.5 hours on bike:  11.5 hours.