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Training Periodization

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					Week Starting             Week           Phase                                Weekly Training Hours
                                                   Just Finish Sub 4 hrs 30        Sub 4 hr       Sub 3 hrs 30
5-Feb                     Week 1         Build            5          6.5               8.5              10.5
12-Feb                    Week 2         Build           5.5          7                 9                11
19-Feb                    Week 3         Peak            5.5          7                 9                10
26-Feb                    Week 4         Taper           3.5          5                 6                 7
5-Mar                     Week 5         Race             2          2.5                3                 4



                                                               Training Hours Weekly

                     16

                     14

                     12
    Training Hours




                     10

                      8

                      6

                      4

                      2

                      0




                                                                                                Taper
                                                                       Peak
                                 Build




                                                 Build




                                                                 Training Week
s
    Sub 3 hrs   CLICK TO VIEW PROGRAM
       13
       14
       13
        8
        5




                       Just Finish
                       Sub 4 hrs 30
                       Sub 4 hr
                       Sub 3 hrs 30
                       Sub 3 hrs
        Race
      Day         Date       Riding Time Intensity         Course


      CLICK HERE to go back to the Main Page

5     Monday         5-Feb      Rest
      Tuesday        6-Feb     45 min    Average 70%-75%   Flat
      Wednesday      7-Feb      Rest
      Thursday       8-Feb     45 min    Average 70%-75%   Moderate Hills
      Friday         9-Feb      Rest
      Saturday      10-Feb     1.5 hrs   Average 75%-80%   Flat
      Sunday        11-Feb      2 hrs    Average 70%       Undulating
5.5   Monday        12-Feb      Rest
      Tuesday       13-Feb     45 min    Average 70%       Flat
      Wednesday     14-Feb      Rest
      Thursday      15-Feb     45 min    Average 70%       Moderate Hills
      Friday        16-Feb      Rest
      Saturday      17-Feb     1.5 hrs   Average 70%       Hard Hills
      Sunday        18-Feb     2.5 hrs   Average 70%       Undulating
5.5   Monday        19-Feb      Rest
      Tuesday       20-Feb     45 min    Average 70%       Moderate Hills
      Wednesday     21-Feb      Rest
      Thursday      22-Feb     45 min    Average 70%       Moderate Hills
      Friday        23-Feb      Rest
      Saturday      24-Feb     1.5 hrs   Average 70%       Hard Hills
      Sunday        25-Feb     2.5 hrs   Average 70%       Undulating
3.5   Monday        26-Feb      Rest
      Tuesday       27-Feb     30 min    Average 70%-75%   Flat
      Wednesday     28-Feb      Rest
      Thursday       1-Mar     45 min    Average 70%-75%   Moderate Hills
      Friday         2-Mar      Rest
      Saturday       3-Mar     45 min    Average 75%-80%   Moderate Hills
      Sunday         4-Mar     1.5 hrs   Average 70%       Undulating
2     Monday         5-Mar      Rest
      Tuesday        6-Mar     45 min    Average 70%-75%   Flat
      Wednesday      7-Mar      Rest
      Thursday       8-Mar     45 min    Average 75%       Flat
      Friday         9-Mar      Rest
      Saturday      10-Mar     30 min    Average 70%-75%   Easy Undulating
      Sunday        11-Mar     RACE
Workout




Warm up well, then do 10 80% effort sprints of about 15-20 seconds each. After each sprint, get back in the saddle, and slow it down to control your Heart Ra

Warm up well, then, on a hilly course, practice your climbing style. Climb in and out of the saddle, and find a comfortable cadence. When you have had enou

An easy aerobic ride, get out and do an hour, relax and stay comfortable. Try to maintain a steady Heart Rate and Cadence
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

An easy aerobic ride, get out and do an hour, relax and stay comfortable. Try to maintain a steady Heart Rate and Cadence

During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start

Find a hard 2-3 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times.
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Find a hard 2-3 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times.

During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start

Find a hard 2-3 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times.
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride

During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start

Find a hard 2-3 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times.
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

During an Aerobic outdoor ride, do 4 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout

During an Aerobic outdoor ride, do 3 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout

During an Aerobic outdoor ride, do 2 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout
Good Luck
it down to control your Heart Rate.

nce. When you have had enough, head home



s and enjoy the ride.




th the same cadence you start it with.

ng climb. Repeat 3 times.
s and enjoy the ride.

ng climb. Repeat 3 times.

th the same cadence you start it with.

ng climb. Repeat 3 times.
s and enjoy the ride.




th the same cadence you start it with.

ng climb. Repeat 3 times.
s and enjoy the ride.
      Day         Date       Riding Time Intensity         Course


      CLICK HERE to go back to the Main Page

6.5   Monday         5-Feb      Rest
      Tuesday        6-Feb     45 min    Average 70%-75%   Flat
      Wednesday      7-Feb      Rest
      Thursday       8-Feb     45 min    Average 70%-75%   Moderate Hills
      Friday         9-Feb      Rest
      Saturday      10-Feb     1.5 hrs   Average 75%-80%   Moderate Hills
      Sunday        11-Feb      2 hrs    Average 70%       Undulating
7     Monday        12-Feb      Rest
      Tuesday       13-Feb      1 hr     Average 70%       Flat
      Wednesday     14-Feb      Rest
      Thursday      15-Feb      1 hr     Average 70%       Flat
      Friday        16-Feb      Rest
      Saturday      17-Feb      2 hrs    Average 70%       Hard Hills
      Sunday        18-Feb      3 hrs    Average 70%       Undulating
7     Monday        19-Feb      Rest
      Tuesday       20-Feb      1 hr     Average 70%       Moderate Hills
      Wednesday     21-Feb      Rest
      Thursday      22-Feb      1 hr     Average 70%       Flat
      Friday        23-Feb      Rest
      Saturday      24-Feb      2 hrs    Average 70%       Hard Hills
      Sunday        25-Feb      3 hrs    Average 70%       Undulating
5     Monday        26-Feb      Rest
      Tuesday       27-Feb     45 min    Average 70%-75%   Flat
      Wednesday     28-Feb      Rest
      Thursday       1-Mar     45 min    Average 70%-75%   Moderate Hills
      Friday         2-Mar      Rest
      Saturday       3-Mar     1.5 hrs   Average 75%-80%   Moderate Hills
      Sunday         4-Mar      2 hrs    Average 70%       Undulating
2.5   Monday         5-Mar      Rest
      Tuesday        6-Mar      1 hr     Average 70%-75%   Flat
      Wednesday      7-Mar      Rest
      Thursday       8-Mar      1 hr     Average 75%       Flat
      Friday         9-Mar      Rest
      Saturday      10-Mar     30 min    Average 70%-75%   Easy Undulating
      Sunday        11-Mar     RACE
Workout




Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride

During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start

Find a hard 2-3 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times.
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Warm up well, then do 10x80% effort sprints of about 15-20 seconds each. After each sprint, get back in the saddle, and slow it down to control your Heart R

Pick certain spots on your normal ride, and race towards them. Choose a point (road signs etc), let your group know and have a good sprint. Do about 5 withi

Get a small bunch together, and practice rolling through and working as a group. Split your ride into 5 x 10 minute rolling intervals
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Find a hard 2-3 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times.

Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride

Find a hard 2-3 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times.
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride

During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start

Find a hard 2-3 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times.
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

During an Aerobic outdoor ride, do 4 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout

During an Aerobic outdoor ride, do 3 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout

During an Aerobic outdoor ride, do 2 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout
Good Luck
th the same cadence you start it with.

ng climb. Repeat 3 times.
s and enjoy the ride.

it down to control your Heart Rate.

 a good sprint. Do about 5 within a normal ride.



s and enjoy the ride.

ng climb. Repeat 3 times.




ng climb. Repeat 3 times.
s and enjoy the ride.




th the same cadence you start it with.

ng climb. Repeat 3 times.
s and enjoy the ride.
      Day         Date       Riding Time Intensity          Course


      CLICK HERE to go back to the Main Page

8.5   Monday         5-Feb      Rest
      Tuesday        6-Feb     1.5 hrs    Average 70%       Flat
      Wednesday      7-Feb   30 minutes   Average 75%-80%   Moderate Hills
      Thursday       8-Feb      1 hr      Average 70%-75%   Undulating
      Friday         9-Feb      Rest
      Saturday      10-Feb      2 hrs     Average 75%-80%   Hard Hills
      Sunday        11-Feb      3 hrs     Average 70%       Undulating
9     Monday        12-Feb      Rest
      Tuesday       13-Feb     1.5 hrs    Average 70%       Flat
      Wednesday     14-Feb      1 hr      Average 75%-80%   Moderate Hills
      Thursday      15-Feb      1 hr      Average 70%-75%   Undulating
      Friday        16-Feb      Rest
      Saturday      17-Feb      2 hrs     Average 75%-80%   Hard Hills
      Sunday        18-Feb     3.5 hrs    Average 70%       Undulating
9     Monday        19-Feb      Rest
      Tuesday       20-Feb     1.5 hrs    Average 70%       Hard Hills
      Wednesday     21-Feb      1 hr      Average 75%-80%   Moderate Hills
      Thursday      22-Feb      1 hr      Average 70%-75%   Undulating
      Friday        23-Feb      Rest
      Saturday      24-Feb      2 hrs     Average 75%-80%   Hard Hills
      Sunday        25-Feb     3.5 hrs    Average 70%       Undulating
6     Monday        26-Feb      Rest
      Tuesday       27-Feb     1.5 hrs    Average 70%-75%   Flat
      Wednesday     28-Feb      Rest
      Thursday       1-Mar      1 hr      Average 70%       Moderate Hills
      Friday         2-Mar      Rest
      Saturday       3-Mar     1.5 hrs    Average 70%-75%   Easy Undulating
      Sunday         4-Mar      2 hrs     Average 70%       Undulating
3     Monday         5-Mar      Rest
      Tuesday        6-Mar      1 hr      Average 70%-75%   Flat
      Wednesday      7-Mar      Rest
      Thursday       8-Mar      1 hr      Average 70%       Moderate Hills
      Friday         9-Mar      Rest
      Saturday      10-Mar      1 hr      Average 70%-75%   Easy Undulating
      Sunday        11-Mar     RACE
Workout




Warm up well, then do 10x80% effort sprints of about 15-20 seconds each. After each sprint, get back in the saddle, and slow it down to control your Heart R
When you get to a hill today, come out of the saddle and really work hard to get to the top. If you need to, sink back into the saddle, but keep the intensity hig
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time.

Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

An easy aerobic ride, get out and do an hour, relax and stay comfortable. Try to maintain a steady Heart Rate and Cadence
During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start
Get out on a fairly flat course, Warm up for 10 minutes, then get comfortable on your bike and do 5 x 5 minute work intervals (80%). Ride easy for 5 minutes

Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish
During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start
Get out on a fairly flat course, Warm up for 10 minutes, then get comfortable on your bike and do 5 x 5 minute work intervals (80%). Ride easy for 5 minutes

Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride

Easy spin out of the legs, keep your Heart Rate Low, stay comfortable and aerodynamic on the bike.

Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time.
Do a bunch ride. Sit in and relax. Practice your bunch riding skills and enjoy the ride.

During an Aerobic outdoor ride, do 6 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout

During an Aerobic outdoor ride, do 5 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout
Most Important rest day!
During an Aerobic outdoor ride, do 4 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout
Good Luck
 it down to control your Heart Rate.
addle, but keep the intensity high.
d have a good time.

g climb. Repeat 3 times. Finish on a flat course
s and enjoy the ride.



th the same cadence you start it with.
80%). Ride easy for 5 minutes after each.

g climb. Repeat 3 times. Finish on a flat course
s and enjoy the ride.

g climb. Repeat 3 times. Finish on a flat course
 th the same cadence you start it with.
 80%). Ride easy for 5 minutes after each.

g climb. Repeat 3 times. Finish on a flat course
s and enjoy the ride.




d have a good time.
       Day         Date       Riding Time Intensity         Course


       CLICK HERE to go back to the Main Page

10.5   Monday         5-Feb      Rest
       Tuesday        6-Feb     1.5 hrs   Average 70%       Flat
       Wednesday      7-Feb      1 hr     Average 75%-80%   Moderate Hills
       Thursday       8-Feb      2 hrs    Average 70%-75%   Undulating
       Friday         9-Feb      Rest
       Saturday      10-Feb      2 hrs    Average 75%-80%   Hard Hills
       Sunday        11-Feb      4 hrs    Average 70%       Undulating
11     Monday        12-Feb      Rest
       Tuesday       13-Feb      2 hrs    Average 70%       Flat
       Wednesday     14-Feb      1 hr     Average 75%-80%   Moderate Hills
       Thursday      15-Feb      2 hrs    Average 70%-75%   Undulating
       Friday        16-Feb      Rest
       Saturday      17-Feb      2 hrs    Average 75%-80%   Hard Hills
       Sunday        18-Feb      4 hrs    Average 70%       Undulating
10     Monday        19-Feb      Rest
       Tuesday       20-Feb     1.5 hrs   Average 70%       Hard Hills
       Wednesday     21-Feb      1 hr     Average 75%-80%   Moderate Hills
       Thursday      22-Feb     1.5 hrs   Average 70%-75%   Undulating
       Friday        23-Feb      Rest
       Saturday      24-Feb     2.5 hrs   Average 75%-80%   Hard Hills
       Sunday        25-Feb     3.5 hrs   Average 70%       Undulating
7      Monday        26-Feb      Rest
       Tuesday       27-Feb     1.5 hrs   Average 70%-75%   Flat
       Wednesday     28-Feb      1 hr     Average 70%-75%   Undulating
       Thursday       1-Mar     1.5 hrs   Average 70%       Moderate Hills
       Friday         2-Mar      Rest
       Saturday       3-Mar      1 hr     Average 70%-75%   Easy Undulating
       Sunday         4-Mar      2 hrs    Average 70%       Undulating
4      Monday         5-Mar      Rest
       Tuesday        6-Mar     1.5 hrs   Average 70%-75%   Flat
       Wednesday      7-Mar      Rest
       Thursday       8-Mar     1.5 hrs   Average 70%       Moderate Hills
       Friday         9-Mar      Rest
       Saturday      10-Mar      1 hr     Average 70%-75%   Easy Undulating
       Sunday        11-Mar     RACE
Workout




Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time.
When you get to a hill today, come out of the saddle and really work hard to get to the top. If you need to, sink back into the saddle, but keep the intensity hig
Warm up well, then do 10x80% effort sprints of about 15-20 seconds each. After each sprint, get back in the saddle, and slow it down to control your Heart R

During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

An easy aerobic ride, get out and do an hour, relax and stay comfortable. Try to maintain a steady Heart Rate and Cadence
During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start
Get out on a fairly flat course, Warm up for 10 minutes, then get comfortable on your bike and do 5 x 5 minute work intervals (80%). Ride easy for 5 minutes

Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish
When you get to a hill today, come out of the saddle and really work hard to get to the top. If you need to, sink back into the saddle, but keep the intensity hig
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time.

Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Spin Ups. Work on getting your cadence up on a flat course, spin your legs in a lighter gear than you normally would, but still try to keep your Heart Rate dow
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable and aerodynamic on the bike.

Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time.
Do a bunch ride. Sit in and relax. Practice your bunch riding skills and enjoy the ride.

During an Aerobic outdoor ride, do 8 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout

During an Aerobic outdoor ride, do 6 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout
Most Important rest day!
During an Aerobic outdoor ride, do 4 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout
Good Luck
d have a good time.
addle, but keep the intensity high.
 it down to control your Heart Rate.

th the same cadence you start it with.
s and enjoy the ride.



th the same cadence you start it with.
80%). Ride easy for 5 minutes after each.

g climb. Repeat 3 times. Finish on a flat course
s and enjoy the ride.

g climb. Repeat 3 times. Finish on a flat course
addle, but keep the intensity high.
 d have a good time.

g climb. Repeat 3 times. Finish on a flat course
s and enjoy the ride.



ry to keep your Heart Rate down.



d have a good time.
     Day         Date       Riding Time Intensity           Course


     CLICK HERE to go back to the Main Page

13   Monday         5-Feb      Rest
     Tuesday        6-Feb      2 hrs    Average 70%-75%     Flat
     Wednesday      7-Feb     1.5 hrs   Average 75%-80%     Moderate Hills
     Thursday       8-Feb      2 hrs    Average 70%-75%     Undulating
     Friday         9-Feb      Rest
     Saturday      10-Feb     2.5 hrs   Average 75%-80%     Hard Hills
     Sunday        11-Feb      4 hrs    Average 70%         Undulating
14   Monday        12-Feb      Rest
     Tuesday       13-Feb      2 hrs    Average 70%-75%     Flat
     Wednesday     14-Feb      2 hrs    Average 75%-80%     Moderate Hills
     Thursday      15-Feb      2 hrs    Average 70%-75%     Undulating
     Friday        16-Feb      1 hr     Average Below 70%   Flat
     Saturday      17-Feb      3 hrs    Average 75%-80%     Hard Hills
     Sunday        18-Feb      4 hrs    Average 70%         Undulating
13   Monday        19-Feb      Rest
     Tuesday       20-Feb     1.5 hrs   Average 70%-75%     Hard Hills
     Wednesday     21-Feb      2 hrs    Average 75%-80%     Moderate Hills
     Thursday      22-Feb     1.5 hrs   Average 70%-75%     Undulating
     Friday        23-Feb      1 hr     Average Below 70%   Flat
     Saturday      24-Feb      3 hrs    Average 75%-80%     Hard Hills
     Sunday        25-Feb      4 hrs    Average 70%         Undulating
8    Monday        26-Feb      Rest
     Tuesday       27-Feb     1.5 hrs   Average 70%-75%     Flat
     Wednesday     28-Feb      1 hr     Average 70%-75%     Undulating
     Thursday       1-Mar     1.5 hrs   Average 70%         Moderate Hills
     Friday         2-Mar      Rest
     Saturday       3-Mar     1.5 hrs   Average 70%-75%     Easy Undulating
     Sunday         4-Mar     2.5 hrs   Average 70%         Undulating
5    Monday         5-Mar      Rest
     Tuesday        6-Mar     1.5 hrs   Average 70%-75%     Flat
     Wednesday      7-Mar      1 hr     Average Below 70%   Flat
     Thursday       8-Mar     1.5 hrs   Average 70%         Moderate Hills
     Friday         9-Mar      Rest
     Saturday      10-Mar      1 hr     Average 70%-75%     Easy Undulating
     Sunday        11-Mar     RACE
Workout




An easy aerobic ride, get out and do an hour, relax and stay comfortable. Try to maintain a steady Heart Rate and Cadence
During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start
Get out and really get a good hard ride in. It does not matter about the course you choose, it should be undulating though. Work really hard, for as long sectio

Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Warm up well, then do 10x80% effort sprints of about 15-20 seconds each. After each sprint, get back in the saddle, and slow it down to control your Heart R
When you get to a hill today, come out of the saddle and really work hard to get to the top. If you need to, sink back into the saddle, but keep the intensity hig
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time.
Recovery ride - Easy, flat course, talking pace.
Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish
When you get to a hill today, come out of the saddle and really work hard to get to the top. If you need to, sink back into the saddle, but keep the intensity hig
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time.
Recovery ride - Easy, flat course, talking pace.
Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride.

Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Spin Ups. Work on getting your cadence up on a flat course, spin your legs in a lighter gear than you normally would, but still try to keep your Heart Rate dow
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable and aerodynamic on the bike.

Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time.
Do a bunch ride. Sit in and relax. Practice your bunch riding skills and enjoy the ride.

During an Aerobic outdoor ride, do 8 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout
Recovery ride - Easy, flat course, talking pace.
During an Aerobic outdoor ride, do 6 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout
Most Important rest day!
During an Aerobic outdoor ride, do 4 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout
Good Luck
th the same cadence you start it with.
rk really hard, for as long sections of the ride. Head home when you have had enough.

g climb. Repeat 3 times. Finish on a flat course
s and enjoy the ride.

 it down to control your Heart Rate.
addle, but keep the intensity high.
d have a good time.

g climb. Repeat 3 times. Finish on a flat course
s and enjoy the ride.

g climb. Repeat 3 times. Finish on a flat course
addle, but keep the intensity high.
 d have a good time.

g climb. Repeat 3 times. Finish on a flat course
s and enjoy the ride.



ry to keep your Heart Rate down.



d have a good time.