|
Day |
Date |
Riding Time |
Intensity |
Course |
Workout |
| 10.5 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
2 hrs |
Average 70% |
Flat |
On an easy course, maintain a steady Heart Rate while staying seated for most of the ride |
|
Wednesday |
|
1 hr |
Average 70% |
Flat |
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable on the bike. |
|
Thursday |
|
1.5 hrs |
Average 70% |
Flat |
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable on the bike. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2.5 hrs |
Average 70% |
Easy Undulating |
Have a moderate aerobic ride, concentrating on good riding forrm, and practice conserving energy. Spin your legs in a lighter gear than you are used to. |
| |
Sunday |
|
3.5 hrs |
Average 70% |
Easy Undulating |
Do a bunch ride. Sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 11 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
2 hrs |
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 |
|
1.5 hrs |
Average Below 70% |
Flat |
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable and aerodynamic on the bike. |
|
Thursday |
|
2 hrs |
Average 75% |
Moderate Hills |
After a good Warm Up, find an easy 2Km drag. Do 5 Climbs to the top, and recover on the way down. Finish the time on an undulating course. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2 hrs |
Average 70%-75% |
Undulating |
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 |
|
3.5 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. |
| 11.5 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
2 hrs |
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 |
|
1.5 hrs |
Average Below 70% |
Flat |
Spin Ups. Work on getting your cadence up on a flat course, soin your legs in a lighter gear than you normally would, but still try to keep your Heart Rate down. |
|
Thursday |
|
2 hrs |
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 |
|
2.5 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 |
|
3.5 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. |
| 9 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
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 |
|
1 hr |
Average Below 70% |
Flat |
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable and aerodynamic on the bike. |
|
Thursday |
|
1.5 hrs |
Average 75% |
Moderate Hills |
Pick a course with hills that you do not like, and ride them comfortably in and out of the saddle |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2 hrs |
Average 70%-75% |
Undulating |
Get a small bunch together, and practice rolling through and working as a group. Split your ride into 5 x 10 minute rolling intervals |
| |
Sunday |
|
3 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. |
| 11 |
Monday |
|
Rest |
|
|
MERRY CHRISTMAS |
|
Tuesday |
|
2 hrs |
Average 70%-75% |
Flat |
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 after each. |
|
Wednesday |
|
1.5 hrs |
Average Below 70% |
Flat |
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable and aerodynamic on the bike. |
|
Thursday |
|
2 hrs |
Average 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 |
|
2 hrs |
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. |
| |
Sunday |
|
3.5 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. |
| 12 |
Monday |
|
Rest |
|
|
HAPPY NEW YEAR |
|
Tuesday |
|
2 hrs |
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 |
|
1.5 hrs |
Average 75%-80% |
Undulating |
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. |
|
Thursday |
|
2 hrs |
Average 70% |
Flat |
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable and aerodynamic on the bike. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2.5 hrs |
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 |
|
4 hrs |
Average 70% |
Undulating |
Do a bunch ride. Sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 13 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
2 hrs |
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 |
|
2 hrs |
Average 75%-80% |
Undulating |
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. |
|
Thursday |
|
2 hrs |
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 |
|
3 hrs |
Average 75%-80% |
Hard 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 |
|
4 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. |
| 9 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70%-75% |
Flat |
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 within a normal ride. |
|
Wednesday |
|
1 hr |
Average 70% |
Flat |
Recovery ride - Easy, flat course, talking pace. |
|
Thursday |
|
1.5 hrs |
Average 70%-75% |
Undulating |
Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2 hrs |
Average 70%-75% |
Undulating |
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 |
|
3 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. |
| 12 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
2 hrs |
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 |
|
1.5 hrs |
Average 75%-80% |
Undulating |
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. |
|
Thursday |
|
2 hrs |
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 |
|
2.5 hrs |
Average 75%-80% |
Hard 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 |
|
4 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. |
| 13 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
2 hrs |
Average 70%-75% |
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 |
|
1.5 hrs |
Average 75%-80% |
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. |
|
Thursday |
|
2 hrs |
Average 70%-75% |
Undulating |
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 sections of the ride. Head home when you have had enough. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2.5 hrs |
Average 75%-80% |
Hard Hills |
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 on a flat course |
| |
Sunday |
|
4 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. |
| 14 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
2 hrs |
Average 70%-75% |
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 |
|
2 hrs |
Average 75%-80% |
Moderate Hills |
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 high. |
|
Thursday |
|
2 hrs |
Average 70%-75% |
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. |
|
Friday |
|
1 hr |
Average Below 70% |
Flat |
Recovery ride - Easy, flat course, talking pace. |
|
Saturday |
|
3 hrs |
Average 75%-80% |
Hard Hills |
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 on a flat course |
| |
Sunday |
|
4 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. |
| 9 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70%-75% |
Flat |
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 within a normal ride. |
|
Wednesday |
|
1 hr |
Average 70% |
Flat |
Recovery ride - Easy, flat course, talking pace. |
|
Thursday |
|
1.5 hrs |
Average 70%-75% |
Undulating |
Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2 hrs |
Average 70%-75% |
Undulating |
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 |
|
3 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. |
| 13 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70%-75% |
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 |
|
2 hrs |
Average 75%-80% |
Moderate Hills |
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 high. |
|
Thursday |
|
1.5 hrs |
Average 70%-75% |
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. |
|
Friday |
|
1 hr |
Average Below 70% |
Flat |
Recovery ride - Easy, flat course, talking pace. |
|
Saturday |
|
3 hrs |
Average 75%-80% |
Hard Hills |
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 on a flat course |
| |
Sunday |
|
4 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. |
| 8 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
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 |
|
1 hr |
Average 70%-75% |
Undulating |
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 down. |
|
Thursday |
|
1.5 hrs |
Average 70% |
Moderate Hills |
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable and aerodynamic on the bike. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
1.5 hrs |
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 |
|
2.5 hrs |
Average 70% |
Undulating |
Do a bunch ride. Sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 5 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70%-75% |
Flat |
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 |
|
Wednesday |
|
1 hr |
Average Below 70% |
Flat |
Recovery ride - Easy, flat course, talking pace. |
|
Thursday |
|
1.5 hrs |
Average 70% |
Moderate Hills |
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 |
|
Friday |
|
Rest |
|
|
Most Important rest day! |
|
Saturday |
|
1 hr |
Average 70%-75% |
Easy Undulating |
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 |
| |
Sunday |
|
RACE |
|
|
Good Luck |