LIFECYCLE WEEK EVENTS
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Training
Training
Just Finish

Day Date Riding Time Intensity Course Workout
3 Monday Rest  
Tuesday 30 min Average 70% Flat On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Wednesday Rest  
Thursday 1 hr Average 70% Flat Easy spin out of the legs, keep your Heart Rate Low, stay comfortable on the bike.
Friday Rest  
Saturday 30 min Average 70% Easy Undulating 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. 
  Sunday   1 hr Average 70% Easy Undulating Go riding with some friends. Sit in the bunch and relax. Practice your bunch riding skills and enjoy the ride.
3.5 Monday Rest  
Tuesday 30 min Average 70%-75% Flat Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Wednesday Rest  
Thursday 45 min Average 75% Moderate Hills After a good Warm Up, find an easy 2Km drag. Do 3 Climbs to the top, and recover on the way down. Finish the time on an undulating course.
Friday Rest  
Saturday 45 min Average 70%-75% Easy Undulating 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. 
  Sunday   1.5 hrs Average 70% Undulating 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.
3.5 Monday Rest  
Tuesday 30 min Average 70%-75% Flat Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Wednesday Rest  
Thursday 45 min Average 75% Moderate Hills After a good Warm Up, find an easy 2Km drag. Do 3 Climbs to the top, and recover on the way down. Finish the time on an undulating course.
Friday Rest  
Saturday 45 min Average 70%-75% Easy Undulating 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. 
  Sunday   1.5 hrs Average 70% Undulating 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.
2.5 Monday Rest  
Tuesday 30 min Average 70% Flat Have an easy ride, stay seated most of the way
Wednesday Rest  
Thursday 45 min Average 70% Flat Easy spin out of the legs, keep your Heart Rate Low, stay comfortable on the bike.
Friday Rest  
Saturday 30 min Average 70% Easy Undulating 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. 
  Sunday   45 min Average 70% Easy Undulating Go riding with some friends. Sit in the bunch and relax. Practice your bunch riding skills and enjoy the ride.
3.5 Monday Rest   MERRY CHRISTMAS
Tuesday 30 min Average 70%-75% Flat Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Wednesday Rest  
Thursday 45 min Average 75% Moderate Hills After a good Warm Up, find an easy 2Km drag. Do 3 Climbs to the top, and recover on the way down. Finish the time on an undulating course.
Friday Rest  
Saturday 45 min Average 70%-75% Easy Undulating 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. 
  Sunday   1.5 hrs Average 70% Undulating 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.
4 Monday Rest   HAPPY NEW YEAR
Tuesday 30 min Average 70% Flat Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Wednesday Rest  
Thursday 45 min Average 70% Flat An easy aerobic ride, get out and do an hour, relax and stay comfortable.  Try to maintain a steady Heart Rate and Cadence
Friday Rest  
Saturday 1 hr Average 70% Undulating 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. 
  Sunday   1.5 hrs Average 70% Undulating Do a bunch ride. Sit in and relax. Practice your bunch riding skills and enjoy the ride.
4.5 Monday Rest  
Tuesday 30 min Average 70% Flat 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 Rate.
Wednesday Rest  
Thursday 45 min Average 70% Flat Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Friday Rest  
Saturday 1 hr Average 70% Hard Hills 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.
  Sunday   2 hrs Average 70% Undulating 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.
3.5 Monday Rest  
Tuesday 30 min Average 70%-75% Flat Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Wednesday Rest  
Thursday 45 min Average 70%-75% Moderate Hills Warm up well, then find a moderate to hard section of road, with more than 5 rolling hills. Stay seated for all the climbs.  Finish the time on an undulating course.
Friday Rest  
Saturday 45 min Average 75%-80% Moderate Hills 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 enough, head home
  Sunday   1.5 hrs Average 70% Undulating 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.
4.5 Monday Rest  
Tuesday 30 min Average 70% Flat 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 Rate.
Wednesday Rest  
Thursday 45 min Average 70% Flat Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Friday Rest  
Saturday 1 hr Average 70% Hard Hills 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.
  Sunday   2 hrs Average 70% Undulating 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.
5 Monday Rest  
Tuesday 45 min Average 70%-75% Flat 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 Rate.
Wednesday Rest  
Thursday 45 min Average 70%-75% Moderate Hills 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 enough, head home
Friday Rest  
Saturday 1.5 hrs Average 75%-80% Hard Hills During a bunch ride, get to the front on the hills and work to increase the pace of the group. Then, on the flat sections, practice hiding out of the wind.
  Sunday   2 hrs Average 70% Undulating 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.
5.5 Monday Rest  
Tuesday 45 min Average 70% Flat An easy aerobic ride, get out and do an hour, relax and stay comfortable.  Try to maintain a steady Heart Rate and Cadence
Wednesday Rest  
Thursday 45 min Average 70% Moderate Hills 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 it with.
Friday Rest  
Saturday 1.5 hrs Average 70% Hard Hills 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.
  Sunday   2.5 hrs Average 70% Undulating 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.
3.5 Monday Rest  
Tuesday 30 min Average 70%-75% Flat Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Wednesday Rest  
Thursday 45 min Average 70%-75% Moderate Hills 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 it with.
Friday Rest  
Saturday 45 min Average 75%-80% Moderate Hills 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.
  Sunday   1.5 hrs Average 70% Undulating 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.
5.5 Monday Rest  
Tuesday 45 min Average 70% Flat An easy aerobic ride, get out and do an hour, relax and stay comfortable.  Try to maintain a steady Heart Rate and Cadence
Wednesday Rest  
Thursday 45 min Average 70% Moderate Hills 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 it with.
Friday Rest  
Saturday 1.5 hrs Average 70% Hard Hills 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.
  Sunday   2.5 hrs Average 70% Undulating 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.
3.5 Monday Rest  
Tuesday 30 min Average 70%-75% Flat Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride
Wednesday Rest  
Thursday 45 min Average 70%-75% Moderate Hills 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 it with.
Friday Rest  
Saturday 45 min Average 75%-80% Moderate Hills 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.
  Sunday   1.5 hrs Average 70% Undulating 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.
2 Monday Rest  
Tuesday 45 min Average 70%-75% Flat 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
Wednesday Rest  
Thursday 45 min Average 75% Flat 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
Friday Rest  
Saturday 30 min Average 70%-75% Easy Undulating 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
  Sunday   RACE     Good Luck
 
   
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